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Fats & Oils in Low Fat Diet

Fats & Oils in Low Fat Diet

Poly and monounsaturated fats help you to lower your blood cholesterol levels. Even though you are using allowed fats, limit your intake because too much can cause weight gain.

One serving of fat contains 45 calories.

Limit saturated and trans fats. Try to eat plenty of plant foods (such as vegetables, fruits, and whole grain products) and a moderate amount of lean (low-fat) animal based food (meat and dairy products) to help control your fat, cholesterol, carbs and calories intake. Fats are important foodstaf for many forms of life and belong to a group od substances called lipids. Fats serve both as energy sources for the body, and as stores for energy in excess of what the body needs immediately. Fats carry the fat-soluble vitamins A, D, E, and K; they can only be digested, absorbed, and transported in conjunction with fats. Learn more...

READ LABELS!

Always read nutrition labels on food packages. They will show the number of grams of fat per serving and calories per serving.

On soft spreads, olive, canola, sunflower, safflower, corn, or soybean oil will be the first ingredient.

Always choose a soft, trans-fat-free spreads sold in a tub NOT the stick or brick type of margarine.

Quality spreads are labeled with "Nutrition Information" for an 8 gram serving. If a spread is not labeled, don't buy it.

Choose spread based on its content of mono or polyunsaturated fat. Look on the label under nutrition information.

Add up the grams of polyunsaturates and monounsaturates. If the total is 6 grams or more for an 8.0 gram (2 tsp.) serving, then it is a good choice for a regular spread. A light spread would contain 3.0 grams or more in a 2 tsp. or 10 ml serving.


EXAMPLE:
TOTAL FAT         8.0 GRAMS
POLY (good)        3.2 GRAMS
MONO (good)     3.3 GRAMS

Determine product acceptability IF the total fat content is NOT 8.0 grams.

EXAMPLE:

POLY + MONO  X 100%   is equal or greater than 75%
            Total Fat


Did You Know?

Fats are important nutrient in our diets. They provide a concentrated form of energy we need (9 calories per gram).
Fats and oils are made up of basic units called fatty acids. All fats and oils are a mixture of saturated fatty acids and unsaturated fatty acids.
Trans fatty acids, also known as trans fats are the worst type of dietary fats. They raise the total cholesterol and LDL "bad" cholesterol level of the blood more than any other food in the diet. Some researches show that trans fatty acids also lower the level of beneficial HDL or "good" cholesterol which in turn increases the risk for heart disease and other diseases.
Cholesterol is an important component of cell membranes, sex hormones, the fluid that coats the lungs, vitamin D, and the protective sheats around nerves.
High triglyceride levels are a reliable predictor of heart disease, especially if associated with other risk factors, such as low HDL levels, obesity and diabetes.
For people with borderline high or slightly increased triglycerride levels, increased physical activity, reduced intake of added sugars and starches, and weight reduction can help bring levels down into the healthy range.
A sedentary lifestyle is a known major risk factor for cardiovascular disease.

Related Info:
Cholesterol Content of Commonly Used Foods
Triglycerides
Meat & Meatless Cooking
Making Change
About Fats
Fat Facts
Low Fat Diet
Fat and Fibre Tips
Fat Scoreboard
Test Your Fat I.Q.
Set Your Goals
Eating Well
Healthy Eating
DASH Eating Plan
Watch Your Salt
Learn How to Season Your Food Without Salt
Start Cooking
Did You Know?
Diet and Eating Out
Take the Quiz
Healthy Eating Recipes
Heart Disease

" There is not enough evidence to conclude that saturated fats that exist in nature (non-hydrogenated) increase the cholesterol levels or the risk of heart disease, but replacing the saturated fat with healthy fats (like monounsaturated and polyunsaturated fats) is usually recommended for heart healthy diet."


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Acai Berry

The best acai berry products are the ones which contain 100% pure, organic and natural acai berry, and where the only processing ever done is dry freezing its pulp and skin and grinding it into powder (no laboratory processing or aditives). Look for products that are certified kosher, vegan and organic. High quality acai products have high ORAC levels. Oxygen Radical Absorbance Capacity (ORAC) is a method of measuring antioxidant capacities of different foods.