When people are trying to lose (or struggling to maintain their) weight, dietary fat is often blamed. Ever heard this uttered, "Only fat-free foods from now on!"? Well, for those of us who survived through the Snackwells & rice cake craze of the 1990s, we know this strategy isn't effective or even healthy.
Your body needs a certain amount of fat... both inside & in our diet.
(Insert gasps of shock & disbelief here.)
The fat inside our body is involved with crucial processes like temperature regulation, energy, brain functioning, hormone creation, & the handling of fat-soluble vitamins. It helps maintain healthy skin, hair, & cells plus provides cushioning for organs & a nice place to sit! (To learn more, check out Dr. Sear's
Why You Need Fats.) Remember, excess fat can cause various health concerns, though.
Dietary fat impacts a food's taste & texture; helps us feel full; & provides some energy (fats have twice as many calories per gram as proteins or carbohydrates). But, choosing healthier fats is still important.
Eat in Moderation
-
Monounsaturated &/or Polyunsaturated Fats: Often plant based & liquid at room temperature
Common sources: most nuts; many oils (e.g., olive, canola, vegetable, peanut, etc.); avocados; & certain seafood
Effects: helps lower bad cholesterol & offers heart protective benefits
Limit
-
Saturated Fats: Often animal based & solid at room temperature
Common sources: meat (e.g., beef, chicken, pork, etc.); dairy products (e.g., cheese, milk, etc.); egg yolks; & certain oils (e.g., shortening, lard, certain coconut oils, etc.).
Effects: raises bad cholesterol & can promote heart disease.
Avoid
-
Trans Fats: Chemically manipulat
ed & often involves the word "hydrogenated"
Common sources: some pre-made cookies, donuts, crackers, stick margarines, salad dressings, etc.
Effects: raises bad cholesterol & can promote heart disease.
Want more info or to know each fat's recommended ranges? Check out:
- short-- Medline Plus's
Dietary Fats Explained or WebMD's
Types of Fats
- detailed-- the University of Arizona Cooperative Extension's
Fats & Cholesterol in the Diet. This is also a great resource if you're wondering where Omega 3 & Omega 6 fatty acids fit in; how fat & cholesterol interact; or are looking for tips to reduce your fat intake.
"...stop and assess your hunger level. Food is ever present in our society, even more so in the holiday season. Ask yourself if you are actually hungry before diving into food.... Also, you should assess if you are hungry or thirsty. Having a glass of water, herb tea, or other calorie-free beverage prior to eating may help.... As you eat, be mindful of your level of fullness. Stop before you feel over full and be mindful of how you feel after each meal or snack...."
