Our AOYS Support Groups have been going over the AOYS Power of 13 this Summer
This week is #8 Learn about and Incorporate Healthy Fats in you daily diet.
The worst type of dietary fat is the kind known as trans fat.
Trans fats have no known health benefits and that there is no safe level of consumption. Therefore, they have been officially banned in the United States.
Saturated fats are common in the American diet.
They are solid at room temperature — think cooled bacon grease, but what is saturated fat? Common sources of saturated fat include red meat, whole milk and other whole-milk dairy foods, cheese, and many commercially prepared baked goods and other foods.
Is saturated fat bad for you? A diet rich in saturated fats can drive up total cholesterol, and tip the balance toward more harmful LDL cholesterol, which prompts blockages to form in arteries in the heart and elsewhere in the body. For that reason, most nutrition experts recommend limiting saturated fat to under 10% of calories a day.
Good fats come mainly from vegetables, nuts, seeds, and fish.
They differ from saturated fats by having fewer hydrogen atoms bonded to their carbon chains. Healthy fats are liquid at room temperature, not solid. There are two broad categories of beneficial fats: monounsaturated and polyunsaturated fats.
Monounsaturated fats. When you dip your bread in olive oil at an Italian restaurant, you’re getting mostly monounsaturated fat.Good sources of monounsaturated fats are olive oil, peanut oil, canola oil, avocados, and most nuts, as well as high-oleic safflower and sunflower oils.
Polyunsaturated fats. When you pour liquid cooking oil into a pan, there’s a good chance you’re using polyunsaturated fat. Corn oil, sunflower oil, and safflower oil are common examples. Polyunsaturated fats are essential fats. That means they’re required for normal body functions but your body can’t make them. So, you must get them from food. Polyunsaturated fats are used to build cell membranes and the covering of nerves. They are needed for blood clotting, muscle movement, and inflammation.
There are two main types of polyunsaturated fats: Omega 3 and omega 6 fatty acids The numbers refer to the distance between the beginning of the carbon chain and the first double bond. Both types offer health benefits.
Eating polyunsaturated fats in place of saturated fats or highly refined carbohydrates reduces harmful LDL cholesterol and improves the cholesterol profile. It also lowers triglycerides.
Good sources of omega-3 fatty acids include fatty fish such as salmon, mackerel, and sardines, flaxseeds, walnuts, canola oil, and non hydrogenated soybean oil.
Why and how much do we need?
Summary: Fats provide a number of benefits for your body, including
serving as an energy source, regulating hormones and genes, maintaining brain health, and making food tastier and more satisfying
Total fat: 20% to 35% of daily calories Saturated fat: 10% or less of daily calories
In our Discussions this week:
We talked about ways to incorporate more healthy fats, how to ready labels and ingredients to understand them more clearly and how to use the Lose It app to learn more about our fats and saturated fat intake. How we can be more proactive in lowering our saturated fats. It was clear that everyone is willing to learn more and incorporate the right kinds of fat .
If you are not a member of our support groups:
we have open enrollment right now! A few screens are open in all of our groups.
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Progress Not Perfection
Marlene and Sally