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Good Fats

Timeless Nutrition Tip

There are several easy ways to get more "good" (unsaturated) fats in your diet while cutting out the "bad" ( saturated and trans fats).

Tips to Get the Good Fats

  1. Olive OilDip your bread in olive oil (a good source of unsaturated fat) rather than butter or margarine.
  2. Use plant-based oils such as soy, olive, or corn oils, in cooking and baking rather than shortening, butter, or margarine.
  3. Switch from standard, stick margarine to softer ones that come in tubs, which contain less trans fats -- if you must use margarine.
  4. Eat red meat in moderation and avoid highly processed meat products such as bacon and sausage that are higher in fat.
  5. Trim the fat and skins from all types of meat, pork, and poultry.

You can have a healthy, higher-fat diet with good fats and also have a healthy, relatively low-fat diet if most of the carbohydrates are whole rather than refined.

Whole grain carbohydrate sources, such as whole wheat bread, oatmeal, and popcorn, are less processed and contain more fiber and nutrients than their refined counterparts such as white bread, bakery products, and most pastas.

Some fats in moderation are actually good for you.

Monounsaturated fats, like those found in olive oil, can be heart-healthy. Some groups of people who get up to 40-percent of their calories from monounsaturated fats have very low rates of heart disease.

Another healthy fat is the one found in some fish (e.g., salmon, tuna), flaxseed and walnuts. This is, of course, omega-3 fatty acids.

Saturated and Trans Fats

Cooking Healthy Saturated fats and trans fatty acids, on the other hand, need to be kept to a minimum. Saturated fats are found in animal products. Trans fatty acids are found in hydrogenated vegetable oils like those used in shortening and many store-bought baked goods.

During the course of your day, when making your meal choices whether cooking healthy at home or eating out, try to remember to pick the good fats!

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