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Do you Know What’s Good for You?

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Many of us have worked hard on improving the quality of our lifestyle, but do you really know what’s good for you?

POP QUIZ

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
    • Walnuts
    • Sunflower, sesame, and pumpkin seeds
    • Flaxseed
    • Fatty fish (salmon, tuna, mackerel, herring, trout, sardines)
    • Soymilk
    • Tofu
  • 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
    • Avocados
    • Olives
    • 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)
  • Butter
  • Cheese
  • Ice cream
  • Palm and coconut oil
  • Lard

       Trans Fats:

  • 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

Health Snacks Tyson 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.

At home

  • 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.

What object does a serving size of meat compare to?

Comments

  1. kia says

    I am sorry you had a rough week. Our family was not 100% this week and it has been a little taxing, but nothing compared to you and your son getting croup. I can only imagine you all are exhausted. I hope everyone is recovering well. I can't believe you managed to C25K with all that going on. Great job. You'll do more as everyone gets healthy. xoxox

  2. Michelle says

    Those sick weeks can be so difficult! Congrats on making it through, because sometimes it feels like we deserve a congrats for pushing through so many obstacles! Keep up the great momentum and be proud of your accomplishments! 🙂

  3. Erin Patrick says

    Sorry you have been dealing with illness this week. I hope this next week is better in that department.
    However, you are still doing awesome! Congrats on that!

  4. Owen's Mom says

    Big congrats on your loss this week! That is a big one. I know how hard you have been working for it.

    I hope you get rested and back on track. Having a family sick is very hard on us Moms. We take care of everyone. Have a great week! Wishing you the best.

  5. Jenn of personalfitcoach.com says

    Sick weeks suck! I was so there over this winter. You will rebound. You are still doing so well with your weight loss. Congrats on getting into the 180's!

  7. yulz says

    wow ! great lost !

    wish all your family will get well soon ~

    I like the idea of taking the wii picture..

  8. tawna6988 says

    We are on the same journey! Thanks for sharing your blog on my FB page. Come by mine too and we can follow each others weight loss! You go girl! We can do it!!!
    Tawna

  9. MNMSpecial says

    Hopefully you are all feeling better. Congrats on the weight loss and exercise accomplishments.

  10. Simone aka kuvees says

    You really had a busy week. Sick kids and keeping up with your workout schedule. Awesome! Way to go for getting into the 180's.

  11. SalemMomma says

    So sorry that everyone was sick, it's so difficult when EVERYONE wants to have a turn at it all at once. I hope everyone feels better. WTG on your loss, that's super, and you did a wonderful job of continuing your workouts even through everything. Have a great week!

  12. Annabeaninc says

    Wow, I answered A LOT of those questions wrong. I'm glad I read this blog, definitely opened my eyes. Congrats on your weight loss btw!

    We're following back now from the UBP 2011 and we're hoping you'll follow our blog back as well =)

    AnnaBean Blog: blog.annabean.com

  13. Pamela says

    Wow, this week sounds just like ours did a couple ago. My little one (5) got it the worst also with a high fever. We are now happy to be healthy & just my oldest (15) has the remnants of a yucky cough. Good Health to you guys!!

  14. Heather @ Not a DIY Life says

    Sickies go away!! Hope the little guy is better.

    Great job with the weight loss and keeping active this week. Yay for the 180s!! Keep up the good work, girl!