Summer will be official on June 20, 2016 and you know what that means don’t you? You got it; it means its swimsuit and beach time. Therefore if you’re serious about looking and feeling great in your new swimsuit it’s time to cut back on your calorie consumption and be mindful of what you’re consuming.
One common trans fat is partially hydrogenated oils which are used to keep the crunch in snacks like chips and crackers.
It is recommended that no more than 1% of your daily calories come from trans fats.
One macro-nutrient in particular that you have be aware of is dietary fat! When compared to each macro-nutrient fat yields the most calories per gram (9 calories per gram) and can be found in almost every food you consume. Therefore allow me to provide you with insight into how you can consume healthy fats, how many grams to consume and how to cut back on eating too much fat.
Here we go, let’s learn!
Q. WHAT ARE TRANS FATS?
Trans fats are unhealthy fats used to preserve the shelf life of many products. Trans fats can be found in fried foods, baked goods, chips, cookies, and crackers. One common trans fat is partially hydrogenated oils which are used to keep the crunch in snacks like chips and crackers.
It is recommended that no more than 1% of your daily calories come from trans fats. To avoid consuming these fats, read ingredient labels and be aware that some products may list a product as “Trans Fat Free” if a single serving contains less than 0.5 grams. Always read the fine print.
Q. HOW DO I DETERMINE HOW MUCH FAT TO CONSUME?
1. Determine your total calorie intake for the day.
2. Multiply that number by .20 (lower intake of fat) or by .35 (higher intake of fat)
Example: (To figure out the amount of fat you would consume on a daily caloric diet of 2,000 calories: Multiply 2,000 by 0.20 or 0.35 and then divide that number by 9, (9 equals the number of calories per gram of fat.) Based on a 2,000 calorie-a-day diet, this amounts to between 44-78 grams.
Fat consumed based on 20%
2000 X .20 = 400
400/9 = 44 grams
Fat consumed based on 35%
2000 X .35 = 700
700/9 = 78 grams
Q. WHAT ARE MONO AND POLYUNSATURATED FATS?
Mono and polyunsaturated fats are healthy fats that yield many health benefits when consumed. Foods such as olive oil, fish, seeds, peanut butter, and nuts are great sources of healthy fats.
One particularly good fat is Omega-3 fatty acid. Studies have shown that Omega-3 fatty acids have the ability to protect the heart‘s vessels, prevent inflammation and some forms of Omega-3 are needed for brain, heart and eye health. The majority of your dietary fat should come from sources of mono or polyunsaturated fats.
Q. HOW MUCH DIETARY FAT DO I NEED?
It is recommended that no more than 20-35% of your total daily calories should come from fat and from mono and polyunsaturated sources.
Guidelines for Fat Consumption
Saturated Fat: less than 10%
Mono and Polyunsaturated: at least 20%
Trans Fat: no more than 1 percent
3 Samples of healthy daily
allowances of fat consumption based on the calorie intake:
1,800 calories a day
40 to 70 grams of total fat
14 grams or less of saturated fat
2 grams or less of Trans fat
2,200 calories a day
49 to 86 grams of total fat
17 grams or less of saturated fat
3 grams or less of Trans fat
2,500 calories a day
56 to 97 grams of total fat
20 grams or less of saturated fat
3 grams or less of Trans fat
Q. HOW CAN I CUT BACK ON EATING BAD FATS?
There are many ways to cut back on eating bad or unhealthy fats, which include:
- Remove skin from chicken, turkey and other poultry before cooking. Skin contains fat.
- When re-heating soups or stews, skim the solid fats from the top before serving.
- Drink low fat (1%) or fat-free (skim) milk rather than whole milk, 2% milk, or almond milk.
- Purchase low-fat or non-fat versions of your favorite cheese and other milk or dairy products.
- In order to satisfy your sweet tooth, reach for a low-fat or fat-free version of your favorite ice cream or frozen dessert. These versions usually contain less saturated fat, but be aware of sugar content in these food items. The removal of fat sometimes leads to adding additional sugar for taste.
- Use low fat margarine spreads instead of butter. Most margarine spreads contain less saturated fat than butter. Look for a spread that is low in saturated fat and does not contain trans fats.
- Choose baked goods, breads, and desserts that are low in saturated fat. You can find the fat content on the Nutrition Facts label.
- Pay attention at snack time. Some convenience snacks (such as sandwich crackers) contain saturated fat. Choose instead to have non-fat or low-fat yogurt, a piece of fruit or lightly salted nuts.
- Choose leaner cuts of meat that do not have a marbled appearance (where the fat appears embedded in the meat). Choose leaner cuts (including top round and sirloin) and trim all visible fat off meats before eating.
- Read all food labels and be conscious of what you are eating.
- I promise you if you apply these tips you will begin to see the numbers on the scale drop! Good-bye bloated stomach and hello swimsuit season!