Many of us have worked hard on improving the quality of our lifestyle, but do you really know what’s good for you?
How well do you know the difference between different fats: which ones are bad for you and which ones are perfectly fine?
Polyunsaturated and Monounsaturated Fats are of unsaturated fats and a good choice for any diet. It can lower your blood cholesterol when it replaces saturated fat in your diet.
- Polyunsaturated oils will remain liquid at room temperature and in the refrigerator and you can commonly find them in sesame and sunflower seeds, corn and soybeans, many nuts and seeds, and their oils.
- Soybean oil
- Corn oil
- Safflower oil
- Sunflower, sesame, and pumpkin seeds
- Fatty fish (salmon, tuna, mackerel, herring, trout, sardines)
- Monounsaturated oils are liquid at room temperature, however, they harden in the fridge. The sources of this good fat (when taken in moderation) are:
- Olive oil
- Canola oil
- Sunflower oil
- Peanut oil
- Sesame oil
- Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)
- Peanut butter
Saturated fats and trans fats are the bad fats. They increase your risk of disease and elevate cholesterol. Saturated fats
- High-fat cuts of meat (beef, lamb, pork)
- Chicken with the skin
- Whole-fat dairy products (milk and cream)
- Ice cream
- Palm and coconut oil
- Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough
- Packaged snack foods (crackers, microwave popcorn, chips)
- Stick margarine
- Vegetable shortening
- Fried foods (French fries, fried chicken, chicken nuggets, breaded fish)
- Candy bars
How do you measure portion control with your lifestyle?
When eating out
- Choose a regular hamburger at your favorite fast food stop instead of the larger burger, and save about 150 calories.
- Have the small fries instead of the super-sized and save about 300 calories.
- Order the small soda. It has about 150 fewer calories than the large one.
- Share an entrée with a friend when you go to a restaurant.
- Ask for half your meal to be packed for you and eat it for lunch the next day.
- Don’t “eat from the bag.” When snacking, place a few chips, crackers or cookies in a bowl to help prevent overeating.
- Buy single portions of snack foods so you’re not tempted by the whole bag or box.
- Like butter and sour cream on your baked potato? Mayonnaise and cheese on your sandwich?
- Cream cheese on your bagel? Use half the amount you usually do — and save even more calories by using lower-fat varieties.