Macro Nutrients : FATS - Blog 2

In my earlier blog, I have discussed about different types of Good and Bad FATS.

In this blog, I would like to discuss about balancing Healthy FATS with Unhealthy Fats.

Balancing Your FATS:

In reality, we take too much Omega 6 FATS and too Little Omega 3 FATS.
We have to balance the FAT in our diet.

Did You Know?

• Farm-Fed fish have more Omega-6 fat than Omega-3 because they are fed grains rich in Omega-6.Ocean caught fish are rich in Omega-3. They have less Omega-6 and calories than farm-fed fish.
• Foods high in Trans fats which are unhealthy:
• French Fries
• Onion Rings
• Hamburgers
• Chicken Nuggets
• Apple Pie etc

Reduce Animal Fats and Omega-6 Fats:

• Use lower-fat dairy, such as skim or 1%milk.
• Trim visible fat and skin from all meat products.
• Choose the white meat of chicken.
• Use only egg whites for scrambled eggs and other breakfast recipes

Reduce Fat When You Cook:

Reduce Fat When You Eat Out:

Read menu carefully to make the best low-fat choices:

• Look for meat, fish and poultry that are baked, broiled, grilled or roasted, rather than fried.
• Order your vegetables plain without without added sauces or fats.
• Order your salad with the dressing on the side.
• Skip the butter when eating bread.
• Ask for some fresh fruit, such as berries, for dessert.

Fruits and Vegetables are naturally low in Fat

• Fruits and vegetables contain only very small traces of healthy fats.
• If you fill up on these foods, you will be less likely to eat more of the higher-fat foods.

How to get more Healthy Fat:

• Try to eat fish at least twice a week.
• Avocado is good in salads and on sandwiches.
• You can toss a handful of nuts into the salad to get a little extra healthy fat.