Basic Nutrients: Fats

In this category, make sure you choose sensibly. We are trained to think that all fats are bad we should eliminate them from our diets altogether. While fats are an essential part of our diet and are key building blocks in many body functions, often times the American diet contains too much fat. What is more important that the amount of fat we consume in our diet is the type of fat we eat. The answer to good health isn't cutting out all fats-but managing our choices and learning how to replace bad fats with good fats. Now, let us get started.

Nutrient Density and Myths- The most nutrients for the fewest calories; low-nutrient density foods are also known as empty-calorie foods. In that regard, "fat free" does equal healthy so do not think that consuming these foods are good for you. In fact, many low fat or fat free foods are high in sugar, refined carbohydrates, and calories. In a day, keep your total fat intake to about a quarter of calories with saturated fat only taking up less than 10 percent.

Good Fats:  Monounsaturated and polyunsaturated fats are key to maintaining a healthy weight, managing cholesterol, reduces the risk of cancer and heart disease, and fights fatigue. Unsaturated oils occur naturally in foods such as avocados, fatty fish, nuts, olives, peanut butter, soy milk, tofu, seeds, and shellfish. 

• Eliminate trans fats from your diets by checking the label for hydrogenated oils
• Replace some of the meat in your diet with beans and legumes or fish whenever possible. Even try having a Meatless Monday!
• Rub peanut butter on your toast, instead of jelly or butter
• Bake, broil, or grill instead of frying
• Eat more avocados! Spread them on sandwiches or make guacamole to fill your body up with heart and brain-healthy fats!
• When cooking, use liquid oils such as canola or olive oils instead of butter

Bad Fats: Saturated and trans fats are the ones to blame for weight gain, clogged arteries, increased risk for heart disease and a plethora of health problems. If you are unsure about where you can find bad fats, below are common sources

• Sources of Sat Fat- high fat cuts of beef, lamb, and pork; chicken with the skin; whole fat dairy products; butter; cheese; ice cream; palm and coconut oil; lard
• Sources of Trans Fat-stored bought pastries and pizzas; packaged snack foods; stick margarine; vegetable shortening; fried foods; candy bars

-Eating Clean in College