There is a never-ending battle going on in gyms around the
world when it comes to burning fat… a conflict that also spills into our kitchens
and diet. From the fat-free obsessed 80’s and 90’s to the high- fat Adkins
craze, it’s hard to know where fat should fit into our diet. What exactly can we eat for optimum health
without putting on those extra pounds? How
can we reduce body fat and get the most of our workouts?
At its core, eating fat is an animalistic behavior. We fatten
up to survive the winter. On a more palette-related level, fats taste delicious. They are readily available and add a lot of
flavor to the foods we eat. And since
fat was critical to early survival, our bodies crave it.
A few things, however, have changed since the days of our
ancestors. Food is far more abundant and
we are much less active - a dangerous development for our waistlines! Discretion in our diets is now an important
part of everyday life. The key to a healthy diet is recognizing the distinction
between good and bad fats and making good fats a diet staple while avoiding the
bad. This is the tricky part.
What is Saturated
Fat?
We hear the term frequently, but what exactly are saturated
fats? Saturation is synonymous with words like loaded, full, or dense. These
dense fats have a molecular make-up that is believed to contribute to a number
of dangerous diseases including cardiovascular disease, dyslipidemia, and a
variety of cancers. For this reason, it is better to incorporate unsaturated fats as opposed to their dense counterparts.
What Foods are Rich
in Unsaturated Fats?
A prime, defining component of unsaturated fats is the
existence of natural, raw ingredients. For example, salmon or trout are chock
full of essential Omega-3s. And while there are Omega-3 supplements available,
it is optimal to rely on whole foods such as fish for the bulk of your good fat
intake. Not to be overlooked,
monounsaturated fats like almonds, avocados, olive oils, and cashews are great
ways to give your body the right type of fats and can be added to all sorts of
daily snacks.
What Foods Should I
Limit to Reduce My Saturated Fat Intake?
Saturated fats are much easier to find and recognize. You can bet if it is a processed meat (lunch
meats, etc.) it has tons of saturated fats (and sodium). Several popular meats
such as pork and hamburger and dairy products are loaded with saturated fats. Is it processed, baked, or fried? Beware! Start reading your
food labels when you shop for groceries to check the fat content of foods.
Chances are if it looks suspect, it is. Look for lean meats such as turkey,
lean cuts of beef, or wild game meats. Avoid anything labeled “Low Fat”. This
means the food has been processed to remove the fat and something has been
added to make it taste good…something that is likely worse for you than the fat
that was removed.
Lowering your bad fat intake not only can help reduce your
waistline, but it can help prevent diseases or reduce the risk of certain
cancers. Cancers of the colon, prostate, and breast as well as disease of the
heart have been linked to too much bad fat in the diet. Unfortunately, it takes
more than just a change in diet to reduce your weight and treat your body well.
Combining healthy snacking (be sure to have a good fat and protein at every
snack) and meals with exercise, a non-sedentary lifestyle, and diligent food
label reading will make your body and heart healthy and put money back in your
pocket that would’ve been spent on bad fats. Your body with thank you and
you’ll thank yourself.
Happy Eating!
