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No reason to be 'fat-phobic
'We used to think that eating low fat was where it was at for weight control and good health. But as a society we became "fat phobic;" we went overboard eating low-fat foods and we piled on the pounds.
Low-fat does not necessarily mean low-calorie, nor does it give us permission to eat excessively. Instead of reaching for a sleeve of low-fat cookies, we are better off having our favorite cookie, eaten slowly and enjoyed with a glass of fat-free milk.
Whether eating high-fat or low-fat foods, it still comes down to moderation and portion control. While too much fat is related to heart disease, some cancers, diabetes and obesity, the right types and amount of fat in the diet actually can help prevent some of these chronic conditions.
Fat helps add flavor to foods and keeps hunger at bay by helping us feel satisfied longer. Even though fat is a concentrated source of calories and is considered fattening by some, adding fat to your meal makes it more flavorful and satisfying. If the meal tastes better and keeps you full longer, you will end up eating less overall.
Fat-soluble vitamins (A, D, E, K) are dissolved in fat and are carried in food and into your bloodstream. Fat-soluble vitamins require dietary fat to nourish your body.
Fat on your body has several purposes - cushioning your organs, protecting your body from injury and offering insulation. Salmon and other high-fat fish have the heart protecting omega 3 fatty acids.
Nuts contain healthy fat, and are a great quick, portable snack that can satisfy you until the next meal. If you buy a container of almonds, for example, divide it into several snack bags. Keep them in places where you're likely to have a snack attack: your car glove compartment, your desk, your brief case, etc.
Drizzle some olive oil sparingly on your vegetables and enjoy the taste and health benefit.
We need a certain amount of fat health and wellness, so instead of fearing it, enjoy some in moderation.
Registered dietitian Pat Palmisano is regional health promotion supervisor at Excellus BlueCross Blue Shield. |
