290413 A fat savvy guide-part 2

A fat savvy guide

You may be surprised that some of the foods you thought were good for you are loaded with fat. For instance, granola bars generally contain a great deal of fat, as does packaged popcorn and those crunchy healthy sounding veggie chips too.

However, it is not just enough to know what types of fat to look for, you also want to make an intelligent decision based upon the description of the fat on the label.

If the description says, fat-free it means there is less 0.5 g of fat in one serving.

Low-fat means there is a maximum of 3 g of fat in a serving.

Reduced fat indicates there is at least 25% less fat in this food than in a similar food.

Trans fat free means there is less than 0.5 g of trans fat in one serving.

Fat, has 9 calories per gram compared to 4 calories per gram of a carbohydrate or protein. Therefore, when you eat foods that have a lot of fat in them you are getting five extra calories per serving than you would be if you were eating a protein or carbohydrate.

Restrict the amount of fat in your diet to less than one third of your total daily calorie intake. One of the easiest ways to do this is to make sure the food you eat does not get more than 30% of its calories from fat.

260413 A fat savvy guide-part one

A fat savvy guide-part one

You may be surprised that some of the foods you thought were good for you are loaded with fat. For instance, granola bars generally contain a great deal of fat, as does packaged popcorn and those crunchy healthy sounding veggie chips too.

Take this challenge. Before putting anything in your grocery sack or more importantly, in your mouth, look at the label.

The first thing to check for is the amount of total fat contained in one serving. Some foods have so many calories in the container that a serving can be extremely small. Once you know how big a serving is, then it is time to start looking at the types of fat your potential food choice has in it.

Not all fats are bad for you, however too much of any fat is. Two of the biggest offenders are saturated and trans fats. Both, when eaten in excess, tend toward clogging your arteries.

Recently, a review of forty-eight studies found that simply replacing the heart clogging saturated fats with healthier ones could reduce the risk of cardiovascular problems by 14%. There is strong scientific evidence that monounsaturated and polyunsaturated fats such as found in avocados, wild salmon and trout, and in most vegetable oils can cut the risk of heart disease and other preventable problems.