01/30/15- Paula's Eating/Exercise Journal : Sunday

by Paula (Clean Eating Expert) 31. January 2014 12:14

It’s important to have fats in your diet, but particular fats. http://www.nlm.nih.gov/medlineplus/dietaryfats.html .

There are two kinds of bad fats:

1) Saturated fats found in fatty meat, ice cream (butterfat), whole milk and butter.

2) Trans fats are found in a lot of processed foods such as cookies, crackers, cakes, French fries, margarine, onion rings, some chips and donuts.

Good fats http://www.cincinnati.md/kbviewer.aspx?query=healthy%20fats&s=1&hwid=zp4053 are oils such as olive oil which contains phenal (an ingredient that keeps arteries flexible).  Here are some ideas from the article attached above on specific choices to make, for a healthier lifestyle:

Use the following chart as a guide:

Options for replacing unhealthy fats

Food group

Limit foods that are high in unhealthy fats

Make healthier choices

Meat, poultry, and fish

Regular ground beef, fatty or highly marbled cuts, spare ribs, organ meat, poultry with skin, fried chicken, fried fish, fried shellfish, lunch meat, bologna, salami, sausage, hot dogs

Low-fat ground beef (97% lean), ground turkey breast (without skin added), meats with fat trimmed off before cooking, skinless chicken, low-fat or fat-free lunch meats, baked fish

Dairy products and eggs

Whole milk and 2% milk; whole-milk yogurt, most cheeses, and cream cheese; whole-milk cottage cheese, sour cream, and ice cream; cream; half-and-half; whipping cream; nondairy creamer; whipped topping

Low-fat (1%) or fat-free milk and cheeses, low-fat or fat-free yogurt, egg substitutes, egg whites

Fats and oils

Coconut oil, palm oil, butter, lard, shortening, bacon and bacon fat, stick margarine, peanut butter that has been hydrogenated (the no-stir kind)

Canola oil, olive oil, peanut oil, soft margarines with no trans fats and no more than one-third of the total fat from saturated fat, natural peanut butter that has not been hydrogenated

Breads and cereals

Breads in which eggs, fat, or butter is a major ingredient; most granolas (unless fat-free or low-fat); high-fat crackers; store-bought pastries and muffins

Regular breads, cereals, rice, corn tortillas, pasta, and low-fat crackers. Choose whole grains as much as possible.

Fruits and vegetables

Fried vegetables; coconut; vegetables cooked with butter, cheese, or cream sauce

All fruits and vegetables that do not have added fat

Sweets and desserts

Ice cream; store-bought pies, cakes, doughnuts, and cookies made with coconut oil, palm oil, or hydrogenated oil; chocolate candy

Fruit; frozen yogurt; low-fat or fat-free versions of treats such as ice cream; cakes and cookies made with unsaturated fats and/or those made with cocoa powder

Tips for healthier meals

Try some of these ideas:

  • Fill up on fruits, vegetables, and whole grains.
  • Think of meat as a side dish instead of as the main part of your meal.
  • Try main dishes that use whole wheat pasta, brown rice, dried beans, or vegetables.
  • Use cooking methods with little or no fat, such as broiling, steaming, or grilling. Use cooking spray instead of oil. If you use oil, use a monounsaturated oil, such as canola or olive oil.
  • Trim fat from meats before you cook them. Drain off fat after you brown the meat or while you are roasting it.
  • Chill soups and stews after you cook them so that you can skim off the fat after it gets hard.
  • To get more omega-3 fatty acids, have fish twice a week. Add ground flaxseed to cereal, soups, and smoothies. Sprinkle walnuts on salads.
  • When you bake muffins or breads, replace part of the fat ingredient (oil, butter, margarine) with applesauce, or use canola oil instead of butter or shortening.
  • Read food labels on canned, bottled, or packaged foods. Choose those with little saturated fat and no trans fat.

Restaurant meals

If you eat out often, it may be hard to avoid unhealthy fats. Try these tips:

  • Order foods that are broiled or poached rather than fried or breaded. Restaurants often use trans fats (hydrogenated oils) for frying foods.
  • Cut back on the amount of butter or margarine that you use on bread. Use small amounts of olive oil instead.
  • Order sauces, gravies, and salad dressings on the side, and use only a little.
  • When you order pasta, choose tomato sauce rather than cream sauce.
  • Ask for salsa with a baked potato instead of sour cream, butter, cheese, or bacon.
  • Don't upgrade your meal to a larger size.
  • Watch portion sizes. Share an entree, or take part of your food home to eat as another meal. Share appetizers and desserts.

Fat-free foods

Sometimes a fat-free food isn't the best choice. Fat-free cookies, candies, chips, and frozen treats can still be high in sugar and calories. Some fat-free foods have more calories than regular ones. Eat fat-free foods in moderation, as you would other foods.

As we always discuss, makes a few small changes every week.  That makes the transition more likely to be a permanent change…for the better!

01/30/01-Sunday Workout Diary :

0

01/30/01 - Sunday  Food Diary:

Breakfast-

1 whole wheat wrap (100 cal)

2 tbls organic almond butter (186 cal)

1/2 banana, 1/8 cup strawberries (70 cal)

A.M. Snack-

whey protein shake (125 cal)

  Lunch- restaurant

grilled veggie open face sandwich (420 cal.) * approximate guess

mixed fruit (55 cal)

P.M. Snack-

apple, 1 low fat string cheese(147 cal)

Dinner- 

 4 oz roast turkey (310 cal)

1/2 spaghetti squash, drizzle of balsamic glaze (30 cal) 

1/2 cup sauté mushrooms, onions, garlic, italian spices ( spray with butter flavored non stick spray)(40 cal)

1 dove sugar free chocolate pattie (40 cal)

TOTAL CALORIES-1523

 

 

Tags: , ,

Paula's Healthy Living

Comments are closed


Copyright © 2004-2017 YourCity.MD LLC All Rights Reserved. The information on this Website is provided as a courtesy of YourCity.MD. This Website is designed as a resource portal for informational purposes only and does not contain any warranties. Reliance on any information found on or through this Website or links found on this Website is entirely at your own risk. If you think you may have a medical emergency, call 911 or your local Emergency number immediately. YourCity.MD and its affiliates are not responsible for the content found on any links contained herein and do not necessarily agree with any of their opinions. - View Full Terms & Conditions