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Settle Scores With Fat

Author : Tanja Sznuk


Fats are essential in any diet. Fats are great source of energy (1g = 9 kcal) as well as carriers for fat-soluble vitamins (A, D, E, K). They maintain the structure of some cells, tissues and organs. Fats improve our immunity system and protect against cold. There are vegetable fats that can be found in oils, margarine, vegetable butter; and animal fats that include lard, bacon, butter, cream. In many products, such as milk, cheese, meat, eggs, you can come across so called invisible fats. Nutritionists distinguish between good and bad fats. Butter, dairy products, fatty meats contain bad saturated fats. Fish, olive oil, canola oil, nuts contain unsaturated fats which protect us from diseases. No matter, though, whether we eat saturated fat or unsaturated, when counting calories. Both are equally fattening.

Replace unhealthy fat with healthy one. Your goal is getting rid of a few pounds? Skip French fries fried in oil which are not only responsible for those extra inches around your waist, but also for a high cholesterol level. If you can not live without potatoes, then replace fries (20 grams of bad fat per a medium serving) with potatoes baked in the oven and drizzled with some olive oil (7 g of good fat). Reach for good fats which you will find in nuts and avocados. Although avocado is a very healthy fruit, don't forget that one has c.a. 400 calories.

Walnuts are powerful allies of diet. It's true, but only when you eat a handful of nuts, not the whole package. 10 peanuts amount to almost 60 calories. Choose the unsalted ones and avoid nuts in caramel or honey. A handful of nut mix - walnuts, hazelnuts, almonds - is a good dose of healthy fatty acids, mono- and polyunsaturated. Monounsaturated fats, especially polyunsaturated fats, lower the bad LDL cholesterol levels. Macedonian nuts are great for memory, but also provide most calories, 25 grams or about 8 to 10 nuts contains 200 calories.

Fatty breakfast but light lunch. English breakfast, consisting, among others, of bacon, sausages, beans and mushrooms have been formulated for the hard-working working class. The morning meal was to provide calories and energy for the whole day of tiresome, physical work. Rich in fat and calories morning meal sets our metabolism in motion, it provides so much energy that for lunch and dinner choose only light meals. The ideal breakfast should consist of two slices of bacon, fried egg, half tomato and a slice of toasted bread. Such breakfast is served in the cafeteria in gry dla dzieci network I work with. Actually, after consuming it, I'm not hungry until 15:00 p.m.

Margarine instead of butter? Margarine manufacturers claim that vegetable fats are healthier, they don't contain cholesterol, support heart and protect against atherosclerosis. Meanwhile, traditional butter doesn't disappear from the market, on the contrary, it is doing quite well. Butter is an easily digestible fat. Butter is produced with natural methods of mechanical process known as churning. Vitamin A, which we find in butter, is great for eyes. Unfortunately butter contains a lot of saturated fat and cholesterol, which contribute to atherosclerosis. In 100 g of butter there is 240 mg of cholesterol. Of course don't be afraid of a heart attack when you only use butter on sandwiches. On average, with one sandwich you consume approximately 5 grams of butter which is 12 mg of cholesterol, and only 30 calories.

Red meat vs white meat. We are accustomed to think that is is better to substitute red meat (beef, pork) with fish and poultry. However, it is not beneficial to completely exclude red meat from diet. It provides well-balanced protein containing all amino acids and vitamins of B group. Red meat is also the best source of easily absorbable iron and zinc. For comparison: a 225-gram steak with lean meat contains from 8 to 16g saturated fat, and a piece of chicken leg with skin 10.5 g.


Author's Resource Box

Professionally, I work for Gry dla Dzieci store (games for children). Privately, Im a fervent advocate of healthy eating habits and quality life, blogging about good foods, cooking, lifestyle and relationships.

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Submitted : 2011-08-02    Word Count : 689    Times Viewed: 425