Health and Fitness - Nutrition -

In the first installment of this two part series on dietary fat, I reviewed the differences between good fats and bad fats, where they come from and how to tell them apart. Today I ll talk about fat in the diet, what to eat, how much is ok and how to make positive changes regarding the food you eat. According to the USDA Dietary Guidelines, the recommended total fat intake for adults is between 20 and 35 percent of calories, with less than ten percent of calories coming from saturated fat, and cholesterol less than 300 mg/day. Got that? I didn t think so. And even if you could remember these guidelines you d still have to count your calories every day and, in addition, track fats as a percentage of those calories. That s a tall order. Here s a better way. Eat as little fat as possible. Why? First of all, as I mentioned last time, every gram of fat (regardless of whether it s good, bad or indifferent) equates to nine calories, more than twice as much as either a gram of protein (four) or carbohydrate (also four). Second, the odds are that when you do eat fat it will be bad (saturated and/or trans) and we learned last time that bad fats raise bad (LDL) cholesterol, which raises your risk of cardiovascular disease. How do you reduce fat in your diet? Through awareness and thinking. That s right, you can think about the foods you buy and the foods you eat! I don t mean to sound all high and mighty, but it s pretty obvious that the vast majority of Americans don t think at all about what or how much they eat. But let s get back to awareness. If you want to reduce fat in your diet, you ll need to think about how much meat, dairy and processed/packaged foods you eat. These are the major high-fat content foods. Those and foods that are fried. And of course eggs, which are high in cholesterol. How many times a day do you eat meat? And how many of those meat servings are especially high in fat (bacon, sausage, prime beef, poultry skin, etc)? Can you cut back on or cut out some of that meat? Or choose low-fat meats like loin or round or skinless chicken breasts? Can you choose low-fat or non-fat dairy products? And/or cut back on full-fat ice cream? How about butter? Butter is pure fat (63 percent bad fat) and cholesterol. You can easily substitute a low or no fat margarine for spreading and liquid vegetable oil for cooking. I m astonished at the amount of butter served at most restaurants. Whenever I get a huge scoop of butter on my food I ask for a small dish in which to put it. Of course, if I were thinking I d have asked them to hold the butter, but it s always easier to give advice than to follow it! Where else is fat lurking besides in meat and dairy products? In most baked goods. So limit the amount of bakery products you eat, including doughnuts, pies, cakes and cookies. Look instead for fat-free or low-fat varieties of crackers, snack chips, cookies and cakes. But baked isn t always bad. For example, instead of fried snacks, like chips, you can choose baked snacks, which have far less fat. You can make significant changes in your fat consumption by eating less meat, less dairy and fewer eggs, high-fat processed/packaged and/or bakery products. Instead eat more fresh fruits and vegetables, salads, whole grains, beans, nuts and fish. There s a wealth of information and other specific nutrition tips at the American Heart Association s website. Good luck and good eating! (Source: Dr. Z’s Medical Report) Continue …

Filed under: Prevention, Diets, Exercise, Nutrition, Vitamins and nutrients, Smoking, Sunday SevenThere are countless methods we can use for optimizing our health. Each of us can surely rattle off a bunch right now. Give it a try. Quick. Name three actions you can take to improve your body, your mind, your soul. Good. Now remember what you picked — and make each one happen.In a recent newspaper article, one journalist listed 25 ways to live a healthy life. They’re all super ideas. But I only have space today for seven. Here they are. Stop back in two weeks, and I’ll give you another seven.Keep your weight in check Make sure your weight is appropriate for your height, age, sex, and body frame. The American Institute for Cancer Research reports that having an ideal body mass, eating properly, and exercising can reduce the risk of cancer by 30 to 40 percent.Move more Physical activity not only improves our chances of living longer, it helps prevent arthritis, osteoporosis, diabetes, and other diseases — five hours of strenuous exercise per week is thought to ward off breast cancer. Exercise relieves symptoms of depression and anxiety, trims the waistline, and serves as a great adrenaline kick. Need I say more? Go green Give green tea a try if you want to promote good health. It’s an antioxidant and an anti-carcinogen. Studies show green tea helps prevent stomach, lung, gastric, bladder, colorectal, and esophageal cancers. Align with antioxidants Some studies indicate an antioxidant-rich diet can prevent free radical damage — this happens when renegade atoms cause cellular damage, making us vulnerable to diseases such as cancer. The main antioxidants are vitamin E, vitamin C, and beta carotene.Eat six small mealsPortion sizes have grown and grown in this country, and most of us are shoveling way too much food into our mouths. Doctors and nutritionists recommend eating four to six small meals per day, about every three hours. Give it a go and watch your metabolism speed up.Quit smokingDo it now. Smokers, even occasional ones, are more likely to develop lung cancer, high blood pressure, heart attacks, and strokes. Know your medical history Find out what you’re up against. If your grandmother died of breast cancer, be aware that the women in your family have a higher risk of developing the disease. Knowing your medical history will allow you to take necessary precautions.Read | Permalink | Email this | Linking Blogs | Comments (Source: The Cancer Blog) Continue …