It seems the health craze has been growing exponentially over the years, but oftentimes the message becomes cluttered with contradictions. As a result, the perceived effort to achieve a healthy diet may seem somewhat off-putting.
During the '90s, there was a great deal of advertising done to promote a diet that was low in fat. However, the message was translated as "fat is bad" and people developed a phobia about fat. Products sprang up with "fat-free" labels, and people gravitated to them like gold had been placed in the boxes. Marketers gave the impression that if it was fat free, it was guilt free as well.
We have learned a good deal since then, namely that calories are the bottom line when trying to lose or maintain a healthy weight. In addition, fat is not the enemy, although gram for gram it packs more calories than protein or carbohydrates. Nevertheless, it is a necessary component of a healthy diet.
What kind of fats should you be consuming more of? Monounsaturated fats are said to be the healthiest and are found in olive, canola, and peanut oils as well as avocados. In addition, the body requires certain polyunsaturated fatty acids, found in sunflower seeds and corn and soybean oils (Note: if these oils are hydrogenated they become unhealthy; check your food labels). If you become deficient in certain polyunsaturated fats, you may find that your immune system doesn't function properly and your risk for a heart attack can also increase.
So the trick is to follow a diet that uses healthy fats, while avoiding lots of artery-clogging saturated fats found in animal products and coconut oil. Keeping this message in mind does not mean giving up your craving for your favorite fatty food. If someone ever took away my cheese, the poor soul would meet his or her demise in a timely fashion. Healthy eating is more about knowing the tricks behind eating the right kinds of fat, and not consuming too much of any one kind. Think of fat consumption as a scale. On one side you have monounsaturated/polyunsaturated fats and on the other side you have saturated fats. The unsaturated fats should be consumed more than the saturated fats, but if you eat too much of any fat it may throw your weight off. The general guideline is that around 30 percent of your daily calories should be derived from fat, with the healthier fats making up a much higher portion of the chunk. As for tips to on how to eat fats wisely, if you are cooking use olive or canola oil instead of using butter. Look to the residents of Mediterranean countries for tips, as they eat bread that is dipped in a little olive oil, instead of using a solid fat. Experiment using olive oil and vinegar on salads instead of ranch dressing. As for cheeses, usually orange cheeses such as Colby and Monterrey Jack have higher fat contents. As far as other animal products, fish generally have less saturated fat than other meats.
Desserts can be made healthier too. When baking a cake mix, substitute a 15-ounce jar of solid pumpkin for the oil and eggs. This will keep your cake delightfully moist and increase your intake of vitamin A and beta-carotene. In addition, try eating more frozen yogurt as opposed to ice cream. And use almonds and fruit instead of chocolate fudge as a topper every now and again. Keep in mind that fat is not the enemy; it's what you eat and how much of it you eat. Be savvy with the foods you choose and you can still live deliciously and without guilt.
