Today I am going to provide some information as promised on the other healthy fat known as polyunsaturated. I posted information previously on monounsaturated fat so if you missed it be sure to view that information as well. I will also be starting a new weekly journal challenge that will help you reach your weight loss goal and start eating healthier for life. I hope you join this challenge as you will benefit from each weekly challenge and goal you set and achieve. The key to keeping the weight off for good and developing better eating habits is baby steps and time. As we say, you didn't put the weight on overnight and you cannot expect to take it off overnight either. To take off the extra pounds and keep them off requires time and changing your eating habits to ones that you will be able to maintain for life. I am sure that you would agree that you cannot drink slim fast shakes or eat grapefruit for the rest of your life. Changing your eating habits to include more healthy choices and eating foods that will burn unwanted fat is a way of eating that you can continue for life.
Polyunsaturated Fat
There are 2 major types of fats that make up polyunsaturated. Americans actually get more of one than the other in the types of foods we eat. They are Omega 3 fatty acids and Omega 6 these are essential fatty acids which means the body cannot manufacture them.
Omega-3 fats are foods like salmon, sardines, herring, mackerel, and seafood such as oysters, scallops, flax seed, flax seed oil, and walnuts, seeds, and dark green leafy vegetables. Most people do not get enough omega 3 in their diet and take supplements. Eating foods such as those listed with omega 3 is the only way to get essential fatty acid. It is important to note that when you get to much omega 6 over omega 3 you will tend to have increased inflammation in your body which can contribute to other diseases. Food that contain omega 6 are soy oil, corn oil, margarine, canola oil, mayonnaise and salad dressing, and foods made with or fried in those oils will also be high in omega 6 fats. Sunflower and safflower oils are also high in omega 6. A more healthy way of eating is to try grilling or broiling your meat and seafood instead of frying. Canola and olive oil are the two oils that are high in levels of monounsaturated fat and should be used in your daily cooking. I also bake with coconut oil in place of vegetable shortening/crisco.
Monounsaturated fat is favored over polyunsaturated for research suggests that polyunsaturated are less stable and can reduce levels of good cholesterol as well as bad. Polyunsaturated are important for they are a good course of omega 3 fatty acids found in fish, nuts, seeds, and dark green leafy vegetables. Omega 3 fatty acids lower blood pressure, combat bad cholesterol, and fight inflammation as well as protect the brain and nervous system. (Fiona Haynes, 2012, About.com).
I hope this information helps you understand a little more about the good fats (unsaturated) verses the bad fats (saturated/hydrogenated).
Journal Challenge
This is a new addition to the blog. You will choose a goal each week that you will then strive to complete. The first step is to begin keeping a food diary of what you eat each day. It will also be helpful to note the time you are eating. You will then return to the diary and use the challenges/goals to adjust your eating and include alternative choices.
As you begin your diary the first challenge will be to focus on reducing bad fats and increasing good ones. Keeping in mind the information presented throughout the blog concerning good and bad fats.
Some examples you might use as a goal for this week are as follows.
*I will eat more chicken/fish instead of fatty red meat.
*I will eat an ounce or handful of nuts as a snack in place of potato chips or fatty sweets.
*I will eat more dark green leafy vegetables with dinner and a smaller portion of meat.
* I will use olive oil in my cooking in place of vegetable oil.
Challenge yourself by setting one weekly goal or one of those suggested above. Keep track of your eating in your diary. At the end of the week you can reflect on the food you recorded and think how you could adjust to include even more healthy choices.
Next week we will focus on whole grains and replacing "white" foods with "brown-whole wheat" food choices.
NOTE: This week your challenge is to focus on limiting your bad fats(saturated/hydrogenated) and include more foods with the good fats (monounsaturated/polyunsaturated). See the food suggestions above and throughout the blog. Watch those food labels and keep track of fats!
Refernces
Fiona Haynes and Laura Dolson, New York Times, About.com.
No comments:
Post a Comment