Get the skinny on FATs
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PrintOne of the last postings was a brief introduction to fats: the good, bad and ugly ones too. I hope that it helped you to understand the differences a little bit and that it also prompted more questions. March is nutrition month, so let’s focus a little bit longer on FAT.
Get the skinny of FATs? Contrary to what you may believe, not all fats really make you fat. So let’s review:
- Trans Fat: UGLY BAD
- Saturated Fat: BAD
- Monounsaturated: Good
- Polyunsaturated: Good
More about Saturated fat: this fat is solid at room temperature The term “saturated” means that all of the chemical bonds on the hydrocarbon chain are saturated with hydrogen molecules.
Examples of animal sources:
- Meats
- Butter
- Lard
- Whole Milk, 2% Milk
- Whole Milk Cheeses
- Cream
- Ice Cream
Examples of plant sources:
- Palm Oil
- Palm Kernel Oil
- Coconut Oil
- Cocoa Butter
What do these bad fats do to me?
- Raises total cholesterol level
- Raises LDL (bad) cholesterol
- Increases risk of heart disease
- Increases risk of stroke
How can I limit saturated fat?
- Choose leaner cuts of meat and reduce portion sizes
- Try reduced fat milks and cheeses
- Cook with heart healthy oils: canola and olive oil
- Bake, broil or steam foods instead of fry
- Enjoy reduced fat ice cream or sorbet
- Flavor foods in marinade or with herbs and spices rather than high fat toppings and sauces
- Brown meat and poultry under the broiler or sauté in a little broth, wine or water instead of frying in oil
See these other web sources for more cooking healthy tips:
Meet the FATS on AHA website: www.americanheart.org/presenter.jhtml?identifier=532
Canola oil: www.canolainfo.org
Taste of home: www.tastofhome.com
Low fat lifestyle: www.lowfatlifestyle.com
Big fat truth of soft spreads: www.bigfattruth.org
Diet and fitness on saturated fat: www.dietandfitnesstoday.com/saturated-fat.php
