Are You Fatty?? (Healthy Eating Part Tres)

What do Fats do??

They Moderate the speed of absorption of High GI foods.

Fats are stored in the body for energy, but is not produced by the body

Fats contain Fatty Acids that aid in growth and development, especially with children.

FAT MAKES THINGS TASTE GOOD..YUMM

BUT EVERYTHING in MOD-ER-A-TION!!!!

Types of Fat:

Unsaturated fats- Come from Plant sources

           Liquid at room temperature

Saturated Fats- Come from Animal sources

           Solid at room temperature

Healthier Fat Options

1. Use Olive Oil (Check out Mediterranean Diets) or Flavorless oils such as Grape Seed Oil (has a high smoke point FYI), Canola Oils. Sometimes I do half oil half butter depending on the recipe..
2. Use store bought salad dressings in moderation. Fat-Free dressing often replaces the fat with sugar or refined carbs and can leave you hungry.... Try making you own or just use oil and vinegar (see below for a couple Salad dressing recipes)
3. Processed meats can host bad fats and carbs. Nothing wrong with Chicken breast, but it can be pricey. Try using Chicken thighs but trimming the fat off before cooking.
4. Choose low-fat dairy. Because dairy is an Animal by-product it contains Saturated Fats. Limit that intake when possible.
5. Eat Fatty Fish!: Salmon, Tuna, Sardines contains high levels of Omega-3 Fatty Acids (which can improve cholesterol)  
6. EAT Avocados- they contain good and heart healthy fats (Thanks MH) 
   
7. Cook at Home (OR HIRE ME!). Fried foods in restaurants tend to have hig levels of Trans Fats.

                (Trans fats (or Trans Fatty Acids) are created in and industrial process that adds hydrogen to liquid vegetable oils to make them more solid. Another name for trans fats is "partially hydrogenated oils." So keep an eye out when reading package labels!)

BEST Ways to cook to minimize the added fat:

• Roasting
• Grilling
• Baking
• Poaching
• Steaming

Honey Mustard Dressing
1/2C Mustard
1/2C Honey
Mix

Basic Vinaigrette
1/2c Vinegar (Apple Cider, Balsamic, Raspberry, etc)
1C  Oil (Olive, Grapeseed, Canola)
1 shallot, minced
1 garlic clove, minced
2TBSP Dijon Mustard or Honey

Combine Vinegar, Shallot, garlic, Mustard and/or Honey. Blend in Oil slowly (Easier: Process in blender)