Foods To Enjoy Foods To Avoid!

John McGran

McLeod says it's important to know that not all fats are created equal. There's good fat, bad fat, nonfat, low fat, full fat, and the list goes on. Second, while "good" fats and oils are absolutely an essential part of good health and maintaining your weight, they should be used sparingly.
McLeod, a sports nutrition instructor from Gainesville, Georgia, says it's important for you to know how to identify the healthy fats from the unhealthy fats. She says there are three categories: the good, the bad and the ugly. (Cue haunting spaghetti western music ... wah, wah, wah...)
Facts About Fat

McLeod notes THE GOOD FATS (unsaturated) can actually help you lose weight because they help the body burn fat rather than store it. They also help to lower LDL cholesterol levels (bad cholesterol) and maintain or even raise HDL (good cholesterol). It's important to include good fats at every meal, because they help to absorb other nutrients like vitamins A, D, E and K more efficiently. The recommended amount of good fats should be in the range of 20-30 percent of your total daily calories.

There are two types of good fats:
Monosaturated fats are usually liquid at room temperature, but can start to solidify in the refrigerator. The main sources include olives, olive oil, canola oil, peanut oil, most nuts and avocados.

Polyunsaturated fats are usually liquid at room temperature and in the fridge. Main sources include vegetable oils such as safflower, corn, sunflower, soy and cottonseed. Another type of polyunsaturated fat, called omega-3 fatty acids, are well known to provide a wide range of health benefits. They appear to decrease the risk of heart attacks, protect against irregular heartbeats and lower blood pressure levels. In addition, they may protect against some cancers. They are found mainly in fish, such as salmon, mackerel and herring. Lesser amounts are found in flaxseeds, walnuts, soybeans and canola oil.

THE BAD FATS (saturated) contribute to arterial aging and heart disease, as well as strokes and many different types of cancer and diabetes, because they raise bad cholesterol and suppress the good. They are solid at room temperature and are found most often in animal products such as red meat, poultry, butter, eggs and whole milk products like ice cream, cheese and cream cheese. Other foods high in saturated fats include coconuts, coconut milk, coconut oil and palm oil.

McLeod says it is important to note that many of the saturated fat-laden products -- butter, mayo, cream cheese and salad dressing -- are offered in low-fat or nonfat versions, which are far better choices. The recommended daily amount of saturated fat is 10 percent or less of your total calories.

THE UGLY FATS (trans fats) along with saturated fats are thought to raise your blood cholesterol levels and increase your risk of heart disease, type 2 diabetes and other serious health problems. Trans fats are made when hydrogen is added to vegetable oil through a process called hydrogenation; this makes the fat more solid at room temperature. It helps to increase the shelf life of foods, and supposedly makes them taste better. Often, trans fats are found alongside saturated fats in products such as vegetable shortening, margarine, crackers, cookies, candy, commercially baked goods and fried/processed foods.

"If you see the words hydrogenated or partially hydrogenated in the ingredients listed on food labels, you should know the food contains trans fats," McLeod notes. "That's your cue to try to avoid eating that particular food. However, you will find that it's quite a challenge to avoid buying packaged foods that don't have trans fats in them. Look at the foods you purchase each week, even the ones that you thought were super healthy. You'll be amazed at how many of them contain trans fats."

McLeod isn't afraid of taking on the big boys. In The Last Diet Book Standing, she spells out the best choices by food category that DO NOT contain trans fats, for the food shopper who doesn't have the time to read nutrition label after nutrition label.

During our eye-opening interview, she stressed that the most important message should be that even a small amount of trans fat is unhealthy.

To whet your appetite, here are a few passages from McLeod's new book:
There are two interesting fat facts you should know:

A nonfat diet can actually cause you to gain weight! How can that be? Well, it's scientifically proven that the body stores what is in short supply for as long as possible. So, if you deny your body fat it's going to hold onto what fat you already have. I hate when that happens.

All fats have more than twice the calories (9 calories per gram) of carbs and protein (each has 4 calories per gram). So, good or bad, it is important to watch your fat intake...
Here's a rule of thumb: if it sounds too good to be true, it usually is. Apply this theory to most low-fat packaged foods. Here's why. The low-fat version of a packaged food (cookies, cakes, crackers, etc.) may sound like a healthier alternative of the regular version. But, truth be told, manufacturers often compensate for the lack of fat by adding more sugar, salt, and thickeners to boost flavor and texture, thereby substituting one evil for several others. And here's the real kicker. Low-fat versions usually have about the same number of calories (sometimes more) as their regular versions.

If you compare the labels, you'll find "low fat" is not the same as "low calorie". In addition, you'll quickly realise that because most low-fat versions don't taste as good, you tend to eat more to satisfy that craving. You're probably better off eating the full-fat cookie that you were craving in the first place, but limit one per customer please.

Note from Mom: The "too good to be true rule" does not apply to low-fat versions of animal foods (i.e. dairy and meat). These low-fat options are definitely better for you than the full-fat versions because they're lower in fat and calories, and still taste great!

McLeod wants the savvy dieter to walk away with these nuggets of knowledge:
Make sure to include foods high in essential fatty acids for optimum health. However, you only need a little bit of even the good stuff to get the protective benefit. Any more will make you fat.

When using fat as a spread, choose the lower fat versions (i.e., low-fat salad dressings, mayo, butter and cream cheese).

"Low-fat" animal foods (i.e., red meat and milk products) are great options and still taste great. However, low-fat package goods often contain other unhealthy ingredients, lack taste and are not typically lower in calories.

Keep consumption of saturated and trans fats to a minimum. They can make you fat and are linked to major diseases.

Wondering why so many foods have the dangerous trans fats? Food manufacturers started slipping trans fats in products because they allow for a longer shelf life. Crackers, for example, can stay on the shelf and stay crispy for years in part because of the hydrogenated fats in them. McLeod says it's a fact that if you sit a McDonald's hamburger on a shelf and leave it alone, "two weeks later it will still look the same -- it's really scary!"

Finally, McLeod wants moms to know, "Trans fats are especially dangerous for young children because they can be expected to get heart disease earlier in life. So, kids who eat a lot of fast food, frozen foods (i.e. fish sticks), and lots of packaged foods (Pop Tarts, cookies, crackers, etc) are at great risk!"

Do Mr. Bad Food a favour. Finish this column, then head to your pantry and refrigerator to inventory your foods. You'll most likely find trans fat is running rampant throughout. If so, take action. While you clean out your cupboards, you just may be cleaning out your arteries.

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