Dinner on the Cheap

Okay, so I have asked myself the same thing over and over again, “Why does all the stuff that tastes so delicious have to be the stuff that itsn’t good for me?”  After reading a great deal of nutrition and food books I really don’t think that is the case.  Today we will focus on FAT and the fact that although watching our daily intake is important, we should not avoid it all together.  Fat is an essential part of a healthy body.

We need to have fat in order to absorb fat soluble vitamins like A (body repair and maintenance), D (bone and tooth formation, helps body absorb calcium), E (red blood cell and cell membrane protection) and K (creates blood clotting proteins).  No fat, no vitamins.  That seems like a bad thing to me.  Let me break it down for you.

The main jobs of FAT in our bodies:

1.  Protect organs.

2.  Provide concentrated source of energy.

3.  Reserve energy for later.

4.  Form cell membranes.

5.  Keep hair and skin healthy.

More bonuses, Fat makes you feel full longer AND it is soooo delicious. (:

So, what is a good fat or a bad fat?

UNSATURATED = Great!

Monounsaturated + Polyunsaturated + Omega 3 Fatty Acids

Monounsaturated and Polyunsaturated are the best fats because they do not increase cholesterol levels when you eat them.  Be careful with Polyunsaturated fats because while they decrease bad cholesterol (LDL), they also decrease good cholesterol (HDL).  Another awesome fat that you should make quick friends with is the Omega 3 Fatty Acid.  Why?  Studies have shown that consumption of Omega3s lowers cholesterol and triglycerides, and blood clotting rates and increase your HDL Cholesterol levels. So, don’t avoid this fat, make sure you eat it!

Food source:

Polyunsaturated:  Almonds, sunflower oil, margerine, soybean oil, mayonaisse

Monunsaturated:  Avocados, cashews, canola oil, olives, and olive oil, peanut butter, pasta

Omega 3: Flax seed, walnuts, Salmon, tofu, shellfish, wheat germ

SATURATED FAT = Not so Good

Most saturated fats come from animal products.  The reason these delicious items are considered bad for you is that they have been linked to causing health problems.

I am not a fan of labels, but this does make it easier to distinguish the foods you should eat in more moderation than others.  I am not saying you should cut these out completely (I never could and I never would).  The reason these should not be completely avoided is that some items, like butter and cream are great agents for absorbing vitamins.  But, they do carry double the calories compared to carbs and proteins and can be stored on the body indefinitely, so, for your heart’s sake, eat small portions and be mindful of your intake.

Food source:

SORT OF BAD:  cottage cheese, yogurt

BAD:  eggs, cream, sour cream, puff pastry, cheese

BADDEST:  butter, mayonaisse, palm oil, coconut milk

So, that is just a crash course in Fat Nutrition, but there is always more to read.

Check out these sites for more information:

New York Times Health Guide

LifeClinic.com

NutritionData.com

Here are my sources:

Delicious Vegetarian Food by Editor Diana Hill

YOU: The Owner’s Manual: An Insider’s Guide to the Body that Will Make You Healthier and Younger

Personal Nutrition (with CD-ROM and InfoTrac)