Eating Healthy Fats

To many people working hard to lose or maintain weight, fats are often thought of as a 4-letter word. Foods that contain these concentrated calories turn quickly into what we call “Gap™ foods.” The calories of fats are twice as concentrated as calories from carbohydrate or protein (9 calories per gram vs. 4 calories per gram, respectively) which is why they make foods so calorically dense in such small amounts. But we don’t need to avoid all fats. Some fats are actually considered healthy. These are the oils that are often associated with the Mediterranean diet or the DASH diet. They include olive oil (including olives), avocados, fatty fish such as salmon, seeds, nuts and some liquid oils, such as canola oil. What these foods and fats all have in common is a component called mono-saturated fat.

Fats are made up of chemical bonds which impact how a fat functions. Fats that are saturated are a solid at room temperature and are usually associated with an increased risk of developing chronic health problems. Examples of saturated fats include the fats in hard cheese, butter, vegetable shortening or the fat located under the skin of chicken or next to the bone of beef or pork.

The mono-saturated fats can be a soft solid at room temperature or when cold. These fats, especially when eaten in measured portions, and added to vegetables or low fat proteins (i.e. chicken, fish, very lean beef and pork) can make meals flavorful and help to promote a reduced risk of heart disease and some cancers.

Using a measuring spoon and olive oil cooking sprays can help you control the portions of these foods. An oil spritzer allows you to gently coat the items you are cooking or the salads you are dressing. A little goes a long way for flavor and added health benefits. Cooking with fats is not the time to practice “more is better” but instead, measure carefully.

On HMRdiet.com, you will not see recipes using these healthy fats. The goal of the recipes here is to support your weight-loss efforts. Added fats, are not “in the box” with the exception of recipes using avocado. This fruit (often eaten as a vegetable) is “in the box.” It is a food that should be consumed with portion control (using 1/8 – 1/4 at a time) to help manage calories. Once you have reached your weight-loss goal, Phase 2 (for managing your weight loss) is where you will begin to incorporate healthy fats into your diet.

So what about nuts, and seeds such as flax? Both provide fiber and protein and are often a contributor to a vegan diet. Some nuts, like walnuts, have omega fatty acids. Again, you have to truly know yourself. For many folks who are working hard to manage their weight, these small power-packed foods are so calorically dense that the initial serving turns into many handfuls and delivers a lethal blow to a calorie-controlled eating plan. Flax seed can add important omega fatty acids back into the diet. Many people grind them and add a tablespoon to yogurt, smoothies, or cooked cereal.

So how do you enjoy these foods without letting the calories get too high? Some strategies to try include using the salad bar at your grocery store - they offer the choice to sprinkle a tablespoon on your plate, but also keep them out of the cupboard. Also, when traveling, throw a 100-calorie pack of almonds, peanuts or walnuts into your bag – you can take the edge off hunger, with built-in portion control.

Do you have a favorite healthy recipe site where healthy fats are encouraged in small portions? 

by ChristineWeithman on 03/15/2012 | Share Story With a Friend

tags: Diet Tools, nutrition