By Janet Sharp, MS, RD, CDE
We hear so much confusing advice about fats in our diet that it’s a wonder anyone knows what to eat these days. Since too much fat in our bodies can lead to heart disease, as well as other medical problems such as diabetes, it has always seemed to make sense to eat a low-fat diet and lots of fat-free foods. However, then we hear about high protein, high fat diets and how they help with weight loss and lowering body fat.
The truth about what is the healthy thing to do lies somewhere in the middle. More and more, research is showing that a moderate fat diet may be best. This is because we now know that some types of fats are actually healthy for us. When we include these fats, we feel more satisfied and can stick with our weight loss efforts—and they actually help with lowering blood cholesterol.
The healthy types of fats are called monosaturated fats. These include certain vegetable oils such as canola and olive oil. Monosaturated fats are also found in nuts, especially walnuts and almonds. Omega-3 fatty acids are also a good type of fat. They are found in fish, especially salmon, tuna and sardines. Nuts, seeds, avocados also are beneficial.
Fats to limit are saturated fats found in primarily animal products such as meats and whole dairy. Since protein foods and dairy foods play an important role in overall health, one should look for lean or low fat versions of these foods to limit fat, but get all the benefits. Eat more skinless chicken, lean meat and low fat milk. Limiting fried foods and fast foods to occasional use, will go a long way to keeping one’s unhealthy fat intake down.
Trans fatty acids, also not health, are getting a lot of attention these days, as the government is considering having them added to food labels. They are formed when oils are made solid, and therefore act like saturated fat in the body. He main source of trans fatty acids are in margarine (check labels for “no trans fatty acids”) and snack foods such as crackers and baked goods like donuts and pastries.
The bottom line is that it is not necessary to cut all fats from the diet, but to choose fats carefully and eat a “whole foods” diet. Use oils and olive oil-based dressings. Use margarines with no trans fatty acids. Choose low-fat animal products, such as lean meat and 1% lowfat milk. Eat fish at least two times a week. Buy whole grains such as oat cereals and 100% whole wheat breads. Have colorful vegetables be the main part of your meal, and season them with herbs and spices, rather than butter, gravies or cheese sauces. Eat more fruit—use this gift from nature as dessert and for snacks. Take a walk every day. Don’t smoke. These are the basics of a healthy lifestyle—enjoy!
(This column is an adaptation of Doris Harris’ weekly radio program heard each Wednesday at 12:00 noon on WTCC, 90.7 FM. Doris is employed by Baystate Health Systems as a Health Educator and is the editor for this series on health issues of particular importance to Afro-Americans.)