Separating the good from the bad when it comes to fat
Art Hill and Brenda Arnold have come to Alegent
Health to get a makeover. But unlike other makeovers, they're
getting a new look, both inside and out.
"My goal is to get fit, to reduce heart risk and live a longer life," says Art.
Brenda's goals involve taking care of her children. "I have three young boys. I need to keep up with them and I need to be there for them," she says.
Moves over the years have created an environment that has gradually added pounds to Art's frame, and for a while, Brenda blamed pregnancy for her extra pounds. She tried all the popular diets, but each was more confusing than the other.
Toni Nichols, registered dietician with Alegent Health says that part of a sensible diet is to make good choices on the kind of fat we eat.
"Avoiding fat completely is not going to help you," says Nichols. "Too little fat, and body can't function properly," she adds.
"The thing to do is to choose the correct kinds of fat," Nichols stresses.
Portion control is also key to eating healthy. A deck of cards represents the size of a 3 ounce portion. "In general, that's an adequate portion size," says Nichols.
Toni warns against depriving yourself completely of the foods you like. "We have discovered that when people try to give up what they love, they tend to go overboard later."
"If you like mayonnaise or sour cream," she says, "try the lite or fat free products. The key is moderation."
Below is a guide on "good" vs. "bad" fat
A list of "good fats" to include in your diet
- Salmon
- Tuna
- Walnuts
- Peanuts
- Canola, peanut and olive oils
- Peanut butter
- Olives
- Avocados
Fats to avoid or limit to 6 ounces per day
- Some meats and cheeses
- High fat dairy products
- Some tropical oils
For more information about nutrition services at Alegent Health, contact us online, or call 1-800-ALEGENT (1-800-253-4368).
