Healthy Fats – 12 Steps to a Healthier You!


Focus on Healthy Fats—Swap unhealthy fats for healthy fats in your diet.

The facts about dietary fat via the Mayo Clinic

There are numerous types of fat. Your body makes its own fat from taking in excess calories. Some fats are found in foods from plants and animals and are known as dietary fat. Dietary fat is one of the three macronutrients, along with protein and carbohydrates, that provide energy for your body. Fat is essential to your health because it supports a number of your body’s functions. Some vitamins, for instance, must have fat to dissolve and nourish your body.

But there is a dark side to fat. The concern with some types of dietary fat (and their cousin cholesterol) is that they are thought to play a role in cardiovascular disease and type 2 diabetes. Dietary fat also may have a role in other diseases, including obesity and cancer.

Research about the possible harms and benefits of dietary fats (sometimes called fatty acids) is always evolving. And a growing body of research suggests that when it comes to dietary fat, you should focus on eating healthy fats and avoiding unhealthy fats.

So what foods should I eat? Fats that are liquid at room temperature are healthiest.

Fats come in various types. Unsaturated fats — including monounsaturated fats and polyunsaturated fats — are healthy if eaten in small amounts. But saturated fats and trans fats can increase your risk of heart disease.

No matter what; 5 grams of fat and 45 calories.  What does 5 grams look like?

Monounsaturated fats

  • Almonds 6
  • Avocado 2 tablespoons (1 ounce)
  • Brazil nuts 2
  • Cashews 6
  • Filberts (hazelnuts) 5
  • Macadamia nuts 3
  • Nut butters, trans-free: almond butter, cashew butter, peanut butter (smooth or crunchy) 1 1/2 teaspoon
  • Oil: canola, olive, peanut 1 teaspoon
  • Olives, black 8 large
  • Olives, green with pimento 10 large
  • Peanuts 10
  • Pecans 4 halves
  • Pistachios 16

Polyunsaturated fats

  • Margarine, low-fat spread, 30 to 50 percent vegetable oil, trans-free 1 tablespoon
  • Margarine, trans-free: stick, tub, squeeze 1 teaspoon
  • Mayonnaise, reduced-fat 1 tablespoon
  • Mayonnaise, regular 1 teaspoon
  • Mayonnaise-style salad dressing, reduced-fat 1 tablespoon
  • Mayonnaise-style salad dressing, regular 2 teaspoons
  • Oil: corn, cottonseed, flaxseed, grape seed, safflower, soybean, sunflower 1 teaspoon
  • Pine nuts 1 tablespoon
  • Salad dressing, reduced-fat 2 tablespoons
  • Salad dressing, regular 1 tablespoon
  • Seeds: flaxseed, pumpkin, sesame, sunflower 1 tablespoon
  • Tahini (sesame paste) 2 teaspoons
  • Walnuts 4 halves

When you lose weight, where does the lost body fat go?


from Katherine Zeratsky, R.D., L.D.

Body fat breaks down during a series of complex metabolic processes.

When you burn more calories than you consume, your body uses fat (triglycerides) for energy. This causes your fat cells to shrink. In turn, triglycerides are broken down into two different substances — glycerol and fatty acids — which are absorbed into your liver, kidneys and muscle tissue. From there, the glycerol and fatty acids are further broken down by chemical processes that ultimately produce energy for your body.

These activities generate heat, which helps maintain your body temperature. The resulting waste products — water and carbon dioxide — are excreted in urine and sweat or exhaled from your lungs.

      • Quinoa and Pistachio Salad

        • Low Fat High Passion Protein Punch

          Quinoa is a high protein and quick cooking grain.   This makes 6 servings – thus it is very fat responsible.

          1 red bell pepper
          1 cup uncooked quinoa
          1 cup vegetable broth – low sodium
          1 can (15 1/2 ounce) chickpeas
          1/2 cup water
          1/2 cup fresh orange juice
          1/3 cup fresh coarsely chopped cilantro
          1/4 cup extra virgin olive oil or peanut oil
          2 tablespoons coarsely chopped fresh parsley – flat leaf works best
          3 tablespoons fresh lemon juice
          1/2 teaspoon ground cumin
          1/4 teaspoon salt
          1/4 teaspoon ground red pepper (cayenne)
          2 large cloves garlic coarsely chopped
          12 oil cured olives, pitted and chopped
          1/4 cup pistachios

          Preheat Broiler

          Cut red bell pepper in half length wise; discard seeds and membranes.  Place skin side up under broiler for 8-12 minutes or until blackened.  Let stand 10  minutes then peel and chop.
          Place quinoa, broth, chickpeas, water, and juice in a large sauce pan – bring to boil.  Cover, reduce heat and simmer  for 9-12 minutes or until liquid is absorbed.
          Place cilantro, olive oil, parsley, lemon juice, cumin, salt, cayenne and garlic in blender or food processor until smooth.
          Combine bell pepper, quinoa mixture, cilantro mixture and olives in a large bowl.  Sprinkle with up to 16 pistachios per person!

          Serve a top a bed of green salad – romaine, red leaf lettuce, arugula and spinach with blanched asparagus accents.

          For dessert – to feed our sweet tooth – orange sherbert or glace with a square of dark chocolate or melt the square and add a drizzle.



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