“Fat” has a bad reputation. Unlike with white bread in our article about “High Density vs Low Density carbs” <link to N001 - How high and low density carbs work together> this common perception just isn’t true. Healthy fats are so important!
The "bad" fats we need to eliminate from our diets
It's really only saturated and trans fats that are bad for you. Less than 7% of your total daily calories should come from saturated fats. Less than 1% should come from trans fats. In a 2,000-calorie daily diet, that makes for less than 15 grams of saturated fat and less than 2 grams of trans fat.
lard
butter
milk fat
meat
pork skin
ice cream
cheese
coconut and palm oil
So then, if bad fats are so bad! What are good fats?
Fish
Nuts and nut butters
Seeds such as chia seeds and flax seeds
Olive oil and Avocado oil
Avocados
What about protein?
As we age, our bodies require roughly 50% more protein than to better preserve our muscle mass and strength.
Sufficient protein is also important because it helps to increase the body's immune functions and reduce recovery time from illness as we age.
Fitness enthusiasts often recommend taking a protein supplement 15–60 minutes after exercise. This time frame is known as the “anabolic window” and is said to be the perfect time for getting the most out of nutrients like protein.
Read Labels and Make Better Choices
The best way to keep on top of the fats in your diet is to become a label reader. On the nutrition facts panel, you'll find all the information you need to make healthful choices.
Look for foods that are low in "total fat" as well as in "saturated" and "trans" fats.
Bear in mind that a product label can boast itself as "trans fat free" - but may actually contain up to 0.5 grams of trans fats per serving -- which can add up quickly!
Choose a diet rich in whole grains, fruits, and vegetables.
Try a vegetarian meal, with plenty of beans, once a week.
Select dairy products that are skim or low-fat.
Experiment with light and reduced-fat salad dressings.
Replace fattier sauces with vinegars, mustards, and lemon juice.
Use unsaturated liquid oils, such as canola or olive, instead of butter or partially hydrogenated margarine.
Limit your consumption of high-fat foods, such as processed foods, fried foods, sweets, and desserts.
When cooking, substitute the lower-fat alternative (low-fat sour cream, low-fat cream cheese etc.) whenever possible.
For more information on healthy eating tips and tricks, check out our article about why you should eat whole foods more often!
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