A diet HIGH in good-for-you fats and LOW in bad-for-you fats will:
- Make you feel more satisfied
- Increase calorie burning
- Lower risk of breast cancer
- Lower risk of heart attack
- Lower risk of type 2 diabetes
Here is what you need to know when it comes to fat, UNSATURATED FAT IS IN, SATURATED FAT IS OUT, AND TRANS FAT IS IN THE NO-GO ZONE.
Trans Fat: STOP. DON’T Eat it. It’s The Bad Guy.
- Cakes/Pie Crust
- Potato Chips
- Frozen Pizza
- Fried Foods
- Margarine
- Donuts
- Microwaveable popcorn
How Can you Tell?
*Look for “Partially hydrogenated oils” in the ingredients!
SATURATED FAT: CONSUME IN MODERATION!!! (I know some of this stuff is delicious… moderation.)
- Fatty beef
- Lamb
- Pork
- Poultry with skin
- Lard and cream
- Butter
- Cheese
Unsaturated Fats: GO. BE FRIENDS. It’s the good guys!
- Monounsaturated- Monounsaturated fats (MUFAs) are good fats. Liquid at room temperature, they turn solid when they are chilled. These fats are known to reduce bad cholesterol levels in your blood, lower your risk of heart disease and stroke, and contribute vitamin E to the diet.
- Olive oil
- Peanuts/peanutbutter/peanut oil
- Canola oils
- Avocados
2. Polyunsaturated- Polyunsaturated oils are liquid at room temperature and in the refrigerator. A specific kind of polyunsaturated fat, called omega-3 fatty acids, is particularly beneficial to your heart by protecting you against high blood pressure. This unsaturated fat might also reduce your risk of Type 2 diabetes.
- Fatty Fish
- Pumpkin and sesame seeds
- Chia Seeds
- Flaxseed