Good fat versus bad fat; and how to tell the difference.

Eating the right type of fat is vital to your health. In fact, certain types of fat can actually help reduce your risk of heart disease, avail you lose slant, help in the absorption of sealed vitamins, keep your skin and hair healthy, improve your unsusceptibility, boost your physical wellbeing and for our kids they are a full of life beginning of energy and necessary for genial and physical development .

We live in a food craze culture – constantly surrounded by high gear fatness, high carbohydrate and highly processed food. There ’ mho lots of confusion surrounding fat in terms of what and how much should we eat. With so a lot packaged or convenient foods at our finger tips it ’ s significant to learn which foods are the better choice .

Limit your intake of these fats:

Saturated fat is sometimes referred to as ‘ bad ’ fatty because this character of fat has been linked with the campaign of chronic diseases such as affection disease, type 2 diabetes and some cancers. Scientific studies suggest that a high saturated fat intake can increase your cholesterol levels which, in change state, increases your risk of having a kernel attack or throw. With kernel disease still the number 1 cause of death in the country, reducing your intake of this kind of fatten is a big way of improving your retentive term health .

Saturated fat, as a general dominion, comes from animal based products ; kernel, chicken and dairy. however, like all rules there are always exceptions. Coconut milk and coconut cream are plant based yet they are high in saturated fat and fish are animals so far contain low levels of saturated fat. Saturated fat must be labeled on packaged food in the nutrition information gore, so you ’ ll know if a particular food contains it. here are a few ways you can reduce your saturated fat intake :

  • cut the visible fat off meat (lamb, beef, pork, chicken etc) before cooking
  • choose leaner cuts of meats (heart smart, premium, breast versus thigh etc)
  • choose low fat or skim milk
  • choose low fat or skim yoghurts
  • choose lite or reduce fat cheeses (even though the fat content is reduced in lite cheese, its still a high fat food, so eat it in moderation)
  • limit your intake of cream and butter (in Australia, margarine has very little saturated and trans fats and is a good alternative to butter, I prefer butter but only ever eat it in small amounts)
  • limit your intake of processed foods such as cakes, biscuits, chips, chocolate, creamy sauces, dips, ice cream, pastries, cream, cream cheese and creamy-based desserts

Avoid the enticement to buy the low fat versions of the products listed in the final point above. This is because manufacturers take out the fat, but in ordain for it to taste, feel and look vitamin a beneficial as the original merchandise they fill it with gels, thickeners, stabilisers and other additives. now there ’ second nothing wrong with most of the additives in our foods, in minor amounts, but they ’ re not nutrients. Fat is a food, so I ’ five hundred rather eat the entire adipose tissue adaptation only occasionally and in little amounts .

I buy low adipose tissue milk and cheese because these products have the fatty taken out and by and large nothing added spinal column in. Always check the label for the ingredients tilt to find out how ‘ natural ’ your food in truth is .

Happily eat these fats:

healthy fats are infectious mononucleosis and poly-unsaturated fats and as a general dominion they come from plant based sources. The exception is that fish and kangaroo are a thoroughly reservoir of healthy fats and coconut products are generally high in saturated fat, like I mentioned above.

In particular, omega 3s, which are necessity fats, are important in our diet and should be eaten adenine often as potential. here are a few ways to increase your inhalation of healthy fats, omega 3 included :

  • avocados – spread on toast or wholemeal crackers or tossed through a salad or pasta dish
  • nuts – snack on raw, unsalted nuts such as cashews, peanuts, walnuts, almonds, macadamias etc
  • seeds – linseeds, sunflower seeds, pumpkin and chia seeds are fantastic sprinkled over your breakfast cereal or muesli
  • fish – tuna, salmon, mackerel and sardines are the best sources of healthy fats but other types of fish are good too. Including fish into your diet, about 1-2 serves a week is a great way of reducing your saturated fat intake and ensuring a good serve of omega 3s. Try this salmon recipe: Sesame crusted salmon with avocado salad
  • vegetable oils – olive oil, avocado oil, sesame oil and canola oil are all good sources of healthy fats. I use olive oil when roasting vegetables, for making pesto and dressing salads

Check out this article : 6 Ways to Include More Omega 3s in Your diet

Remember that although some fats are healthy, all fats are high gear in energy and want to be moderated if you are trying to lose weight. Weight loss advice is best from a dietician or dietician and should be tailored to suit your life style .

note from MoM : Thanks again Kate Freeman for your insightful article on full Fat versus Bad. I ’ ve surely learnt a couple of new tips tonight ( although I wish I ’ five hundred read this before my scoop of mango ice cream with fresh coconut on top ) !

What do you do to make sure you’re limiting bad fats and including good fats in you and your family’s diets?  Let us know you’re reading by posting a comment … it’s good to know you’re all out there reading.

Kate Freeman Nutrition Mouths of Mums Article Sign Off

source : https://nutritionline.net
Category : Healthy