We all know what fat is.
Bacon grease, chicken skin, butter, lard and cream, just to name a few.
Fat is a nutrient. It is crucial for normal body function and without it we could not live. Not only does fat supply us with energy, it also makes
it possible for other nutrients to do their jobs.
At room temperature fats may be present in either liquid or solid form; this depends on their structure and composition. We tend to refer to fats which
are liquid at room temperature as oils. Fats which are solid at room temperature are generally referred to as
fats. The word lipids refer to both solid and liquid forms of fat. Below is a reminder breakdown of their meanings:
< Oils - Any fat which exists in liquid form at room temperature. Oils are also any substances that do not mix with water and have a greasy feel.
< Fats - All types. However, fats are commonly referred to as those which are solid at room temperature.
< Lipids - All types of fats, regardless of whether they are liquid or solid.
Lipids are an important part of the diet of all humans and many types of animals
But I bet you didn’t know that there are 2 kinds of fat, and 4 different categories of fat.
The 2 kinds of fat are:
-Animal fat-that which was described above, and
-Vegetable fats -which are found in most plant-based oils.
The four categories of fat consist of:
1-Saturated fat-those fats found in animal meat, dairy and most processed foods.
2-Monosaturated fat-those found in olives, nut oils and avocados.
3-Polyunsaturated fat-Are those found in seed oils and oily fish.
4-Trans fats- Are found in fried foods and margarines.
So in order to eat healthier and lose weight, a diet rich in plant-based or seed oils, lean meat and cheeses, and plenty of fruits, vegetables and
nuts would be a good start.
Here are some menu items to get started.
You can mix and match items depending on taste:
Spinach, Kale, dark green lettuce, endive, arugula, lean cheddar cheese, skim milk, avocados; any fruits, oatmeal, any kind of bean or legume such
as lentils and split peas. Dressings for salad made with olive oil and apple cider vinegar, or any dressing on the side. Eggs (not cooked in grease or butter) whole grain pasta, brown rice, whole grain breads and bagels.
Salmon, mackerel, sardines and tuna packed in oil.
Stay away from: Baked goods pre-made and boxed prepared foods, food from the freezer section.
Basically anything that is convenient.
PERFECT SALAD RECIPE
2 cups mixed greens
1 avocado sliced
1 hard-boiled egg (peeled and sliced)
¼ cup low-fat shredded cheddar cheese
1/8 cup low-salt sunflower seeds (shelled)
¼ cup low-fat cottage cheese
4 oz cooked salmon
Mix ingredients in a large bowl and toss with your choice of low-fat dressing.
This recipe can be made ahead
without the dressing for a quick meal after work or after the gym.
Good luck and stay healthy!
Next up: How to read a food label.
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