13 Quick & Easy tips about Understanding and Eating Healthy Fats

 For years you’ve heard what the so called weight-loss Guru’s, & self
proclaimed Diet experts have been telling us about eating less fat &
weight loss. Now, all of a sudden the focus has switched. Today we
know that, just like calories, not all fats are created equally. The
types of fat you eat are more important than the overall amount. But
in order to stay healthy and even lose weight,we need to educate
ourselves and eat more healthy fats.

 We need to become more conscious of what we’re actually putting in our bodies. Why? Because everything affects everything, and in order to 
maintain homeostasis/balance on an optimal level we need to give our bodies what it needs.
 
It’s like servicing your car, or taking care of your pets. Some people 
take better care of their possessions, than their bodies. We always put  the right gas in our automobiles.I mean we may not always make the
optimal choice, but we should never treat our bodies like a thing
that’s on lease or like we can trade it in at the end of the year.
What we put in as far as nutrients and fuel, is what we get out as far
as cell reproduction and energy. Also the amount of information out
there can leave us confused at times and therefore we just revert to
what’s the norm. But one thing I know is that there is No one more
qualified to tell you whats right for you to eat, than YOU. But we
must be receptive to what’s going on around and in us. 

Below are some tips to get you on the right track.
Understanding Healthy Fats
1. First step would be to distinguish between healthy and unhealthy
fats. There are four major types of fats. Eat more of the good
monounsaturated and polyunsaturated fats. The two bad ones to cut down
on are saturated fats and trans fats.
2. Recognize the benefits of good fats. Polyunsaturated &
Monounsaturated fats lower your cholesterol and reduce your risk of
heart disease. They're found in foods like plant based oils, nuts(like
almonds, pistachios & walnuts) and soy beans.
3. Appreciate the special powers of omega-3s & 6s. Omega-3 fatty acids
are a type of polyunsaturated fat that reduce your risk for cancer and
other serious conditions. They also play an important role in your
cognitive functions and emotional state. Good sources include fatty
fish such as salmon, and flaxseed or walnuts.
4. Guard against the impact of bad fats. A diet high in saturated fats
and trans fats makes you prone to heart disease and weight gain.
Saturated fat comes from animal products like red meat. Commercial
baked goods often contain loads of trans fats.
5. Get familiar with how fats affect cholesterol. Cholesterol levels

 

depend more on the types of fats you eat than on dietary cholesterol.
Enjoy an egg for breakfast while you're focusing on eating more good
fats.
6. Learn about refined carbohydrates. Products labeled fat-free & low-
fat are processed & often high in sugar & refined carbohydrates. They
actually raise the risk of heart disease and diabetes just as much as
the saturated fats they're replacing.
Eating More Healthy Fats
1. USDA recommendations. Suggest that you limit your total fat intake
to 20 to 35 percent of the calories in your diet. Try to keep
saturated fats under 10-15% percent of the calories in your diet, and
trans fats under one percent.  * (But if for some reason you’re not
feeling like your energy levels are appropriate up your fats a little
keeping a record of how you feel like an hour after eating to find the
optimal amount for you)*
2. Measure portion sizes. All fats contain about nine calories per
gram while proteins and carbohydrates are only about four calories.
Eat even good fats in moderation.
3. Check labels for trans fats. Many restaurants and food
manufacturers have stopped using trans fats but check for yourself.
Read all the ingredients on the label to see if they contain any
partially hydrogenated oils. This is a dead give-away for the presence
of trans fats.
4. Eat more whole foods. Fill up your plate with natural foods
including vegetables and whole grains. It's the simplest way to avoid
the unhealthy fats in fast food and processed snacks.
* A whole food is basically something your grandparents would
recognize as a single food item. For example, a potato is a whole
food. Potato chips, which have multiple ingredients and aren't
recognizable as potatoes, are not.
5. Opt for liquid oils. Healthy fats tend to be liquid at room
temperature, so reach for oils instead of butter or margarine. Dip
your bread in olive oil and cook with canola oil at home.
6. Find substitutes. Look for alternatives to red meat and dairy
products. Dine on three bean chili instead of hamburger. Drink almond
milk or coconut milk instead of the low-fat or fat-free products.
Pizza and cheese are the biggest sources of saturated fat in the
typical American diet, so satisfy your cravings for Italian food with
pasta in marinara sauce. Or make your own pizza from scratch and use a
healthy alternative to cheese, there are a bunch of choices depending
on what you can & can’t eat.
7. Eat seafood 2-3 times a week. Many experts recommend eating fish at
least twice a week as a way to cut back on saturated fat. Fatty fish
like salmon, albacore tuna, and mackerel will have the highest omega-3
content.
You can lose weight and live a better quality of life by cutting down
on saturated fats, eliminating trans fats, and eating more
monounsaturated and polyunsaturated fats. That translates into a
little less red meat and cheese and more beans, fish, flaxseed, plant
based oils and full fat dairy products. You'll love how you look and
feel!