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