| If you're like me you are often looking for a | | | | * Monounsaturated Fats |
| quick and healthy dinner recipe, but you are | | | | |
| concerned about the amount of fat in some | | | | Monounsaturated fats are the good fats |
| choices. However, fats are essential to the | | | | because they cause blood cholesterol and LDL |
| proper functioning of our bodies. Among other | | | | cholesterol to decrease, and at the same |
| things, fats help maintain cell membrane | | | | time, increase HDL cholesterol or the good |
| integrity and they help nerve transmission | | | | cholesterol. Products that contain high |
| and nutrient absorption. | | | | levels of monounsaturated fats include olive |
| | | | oil, canola oil and nuts. Look for these |
| However, if consumed in excess quantities, | | | | ingredients in any healthy dinner recipe, |
| fats can lead to weight gain, heart disease | | | | like salad dressing made with olive oil. |
| and various types of cancer. Be aware that | | | | |
| not all fats are alike. Some fats contribute | | | | * Polyunsaturated Fats |
| to our well-being and some can be quite | | | | |
| harmful, increasing the risk of developing | | | | Similar to monounsaturated fats, |
| heart disease. | | | | polyunsaturated fats help lower total blood |
| | | | cholesterol and LDL cholesterol. High levels |
| So your (quick) healthy dinner recipe should | | | | of polyunsaturated fats are found in |
| contain a certain amount of fat. But how much | | | | safflower oil, sunflower oil, corn oil, fish |
| fat do we need exactly? The Zone, a popular | | | | oil, and seafood like salmon. The Omega-3 |
| diet, suggests that the calories we consume | | | | fatty acids fall under this type of fats. |
| should come from carbohydrates, proteins and | | | | |
| fats in the following proportion: 40%, 30% | | | | Some Things You Can Do to Avoid the Bad Fats |
| and 30%, respectively. We don't necessarily | | | | |
| have to drastically follow this advice; it | | | | * Use only cooking oils that have low amounts |
| should only serve as a general reference. The | | | | of saturated fats and high amounts of |
| key is to replace the bad fats in our meals | | | | monounsaturated and polyunsaturated fats |
| with good ones. | | | | (e.g., olive oil, flax seed oil and canola |
| | | | oil). |
| Here is a quick review of the different types | | | | |
| of fat. | | | | * Stay away from commercially packaged foods |
| | | | since they have high trans fat content. |
| * Saturated Fats | | | | |
| | | | * Read food labels and go with those that are |
| Saturated fats cause an increase of blood | | | | trans fat free. |
| cholesterol and LDL cholesterol, which are | | | | |
| the bad cholesterol. Products that have high | | | | * Avoid saturated fats by opting for low-fat |
| saturated fat content include meat, eggs, | | | | versions of dairy products (e.g., skim milk). |
| dairy products and seafood. A few plant | | | | |
| foods, like coconut oil, palm kernel oil and | | | | * Go for lean meats. Make sure the visible |
| palm oil also contain high amounts of | | | | fats and the skins are removed. |
| saturated fats. | | | | |
| | | | Following this advice will help make sure you |
| * Trans Fats | | | | benefit the most from a nutritious, healthy |
| | | | dinner recipe. |
| Trans fatty acids are the result of the | | | | |
| industrial process of "hydrogenating" liquid | | | | Copyright Deborah Prosser 2007 |
| oils. This process was devised in an attempt | | | | |
| to make food products last longer. Trans fats | | | | Deborah is a partner in Ipcor Publishing and |
| are commonly found in packaged foods, in | | | | Personal She is publisher of the website Get |
| commercially fried food (e.g., French fries), | | | | In Shape. You can find more information about |
| in packaged snacks (e.g., microwaveable | | | | healthy food choices on her webpage Healthy |
| popcorn), and in hard stick margarine and | | | | Dinner Recipes. Download a Free copy of the |
| vegetable shortening. | | | | e-book '101 Everyday Tips To Lose 10 Lbs' |
| | | | from her Get In Shape website. |