Two weeks ago, we talked a little about the need for fats in your diet and discussed the difference between good fats and bad fats. This week, I want to dig a little deeper to help you make better choices.
Identify the good fats (polyunsaturated and monounsaturated):
P Liquid at room temperatures.
P Primary sources of monounsaturated fats are oils like canola, peanut, and olive. Other sources include avocados, almonds, hazelnuts, pecans, pumpkin seeds, and sesame seeds.
P Primary sources of polyunsaturated fats are oils like sunflower, corn, soybean, and flaxseed. Other sources include walnuts, flax seeds, and fish.
P The Omega-3 fatty acids are polyunsaturated fats. These can be found in salmon, herring, mackerel, anchovies, and sardines. Other sources can include albacore tuna and lake trout.
Identify the bad fats (saturated and trans-fatty acids)
P Usually solid at room temperatures.
P Primary sources are red meats and whole milk dairy products. Other sources include coconut oil, palm oil, and (to a lesser extent) poultry and fish.
P Trans-fats are created through a heating process called hydrogenation. Primary sources of trans-fats include vegetable shortenings, margarine, crackers, candies, cookies, snack foods, fried foods, baked goods, and many processed foods.
P Your body does not need saturated fats because it is able to produce saturated fat from the good fats we consume.
Do your own research on the fats you are ingesting. Read labels and stay away from partially hydrogenated oils and trans-fats.
Make your own salad dressings. Limit butter, margarine, red meats (or go for leaner cuts), and foods cooked in partially hydrogenated oil. Eat lots of whole grains, fruits, and vegetables. Choose dairy products that are skim or low-fat.
Consult a registered dietician if necessary.
Don't try to eliminate fat from your diet, just try to limit it (20-30 percent of your calories) and replace the bad fats in your diet with the good ones.
n Rich Hess is Executive Director and Fitness Trainer at the Middlecreek Area Community Center. You can reach Rich at richmacc@live.com or the MACC at maccrec.org
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Rich Hess' fitness column: Closer look at fats
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