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Diabetes

Obesity in America – Part 3

Healthy Dieting

The ideal diet…there is no such thing! However, some dietary measures are healthier than others. Since the 1960s the debate about how much fat to eat has raged on. No matter what the source of fat intake, (plant or animal) fat contains >2x the calories of an equal amount of carbohydrate or protein. The general rule of thumb is to keep total fat intake to between 25-35% of your daily total caloric intake with the majority of your fat calories coming from “the good fats”.

The Good Fats:

  • MUFAs
  • Polyunsaturated fats
    • Vegetable oils (safflower, corn, sunflower, soy and cottonseed)
  • Omega-3 Fatty Acids
    • Fat rich seafood (salmon, mackerel and herring)
    • Walnuts
    • Flax seed oil
    • Canola oil

The Bad Fats:

  • Saturated fats (become solid or semi-solid at room temperature)
    • Red meat
    • Butter or margarine
    • Coconut oil, palm oil and cocoa butter
  • Trans Fats
    • Found mostly in “packaged” products and used to  increase shelf life
    • hold foods together
    • “Labeled as hydrogenated” or “partially hydrogenated”

Stay tuned for part 4 of our series on Obesity in America – The Rules of Dieting.

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