Posted: Aug 19, 2014 12:34 PM by Amanda Barnes, KOMU Wellness Coach
Updated: Aug 19, 2014 1:40 PM
COLUMBIA - The word "fat" is used in so many ways. People talk about "good fat" and "bad fat" but what does that mean, exactly?
Fats are good! And necessary! It's true! Fats provide essential fatty acids, help to deliver fat-soluble vitamins, and are a great fuel source. It's when we take in too many fats and the "bad" fats that it can become a problem (for our heart and for our belt loops).
The U.S. Department of Agriculture's 2005 Dietary Guidelines recommend that adults get 20%-35% of their calories from fats. At a minimum, we need at least 10% of our calories to come from fat. That seems easy, right?
Research shows us that the typical American diet has us getting 34% - 40% of our calories from fat. Oops. But they taste so good! I know, I know.
What you need to keep in mind is that fat (good or bad) is calorie-dense. Fat is 9 calories per gram. (Carbohydrates and protein have 4 calories per gram and alcohol has 7 calories per gram.)
But, as I stated before, fats are still necessary for a healthy diet, just which ones?
To understand good and bad fats, you need to know what they are:
• monounsaturated fats (good!)
• polyunsaturated fats (good!)
• trans fats (bad.)
• saturated fats (bad.)
Monounsaturated fats and polyunsaturated fats are known as the "good fats" because they are good for your heart, your cholesterol, and your overall health.
Saturated fats and trans fats are known as the "bad fats" because they increase your risk of disease and elevate cholesterol.
• Olive oil
• Canola oil
• Sunflower oil
• Peanut oil
• Sesame oil
• Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)
• Peanut butter
• Soybean oil
• Corn oil
• Safflower oil
• Sunflower, sesame, and pumpkin seeds
• Fatty fish (salmon, tuna, mackerel, herring, trout, sardines)
• High-fat cuts of meat (beef, lamb, pork)
• Chicken with the skin
• Whole-fat dairy products (milk and cream)
• Ice cream
• Palm and coconut oil
• Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough
• Packaged snack foods (crackers, microwave popcorn, chips)
• Stick margarine
• Vegetable shortening
• Fried foods (French fries, fried chicken, chicken nuggets, breaded fish)
• Candy bars
How much fat is too much depends on your lifestyle, your weight, your age, and most importantly the state of your health. The USDA recommends that the average person:
• Keep total fat intake to 20-35% of calories
• Limit saturated fats to less than 10% of your calories (200 calories for a 2000 calorie diet)
• Limit trans fats to 1% of calories (2 grams per day for a 2000 calorie diet)
So go out and grab some "good" fats! Your body will thank you.
Posted 12:40 PM 10/7/2015 by Michael Lindquist, KOMU 8 Reporter
COLUMBIA – A report presented to Columbia City Council in September stated that illegal sewer connections are causing backups and overflows in residents homes.
That's led the City of Columbia to crack down on illegal sewer connections that are leading to messy situations around (More)
Posted 4:15 PM 12/1/2015 by Andria Kirkland, KOMU 8 Reporter
COLUMBIA - Jefferson City Public School officials are rewriting next year’s Internet provider contract, anticipating that 2016 may bring in more tech-savvy students. Jefferson City Public Schools (JCPS) is implementing a technology program called “One to (More)
Posted 3:36 PM 12/1/2015 by The Associated Press
ST. LOUIS (AP) — The fatal shooting of a 13-year-old boy who authorities say was caught rummaging through a car in St. Louis for pocket change could test Missouri's castle doctrine.
In a prepared statement, St. Louis Circuit Attorney Jennifer Joyce said the case was a tragedy (More)
Posted 3:27 PM 12/1/2015 by The Associated Press
VALLEY PARK (AP) — A 6-year-old child is in protective custody after being found unharmed in a suburban St. Louis home where his parents died in an apparent murder-suicide.
Police were called to the home in Valley Park around 11:15 a.m. Monday after school district officials (More)
Adv. - more news below
Posted 3:19 PM 12/1/2015 by Connor Smith, KOMU 8 Reporter
COLUMBIA - The Business Loop 70 Community Improvement District mailed ballots to 14 registered voters to decide on the proposed half-cent sales tax increase.
Business Loop CID Chairman Tom May said the sales tax would bring in approximately $200,000 per year. May said the funding (More)
Posted 1:50 PM 12/1/2015 by Tyler Murry, KOMU 8 Reporter
JEFFERSON CITY - The Missouri Peace Officer Standards and Training Commission (POST) approved measures on Tuesday to increase the number of required training hours for police officers.
The commission raised the required (More)
Posted 2:13 PM 12/1/2015 by The Associated Press
ST. LOUIS (AP) — A former top executive of a large St. Louis-based construction firm has been sentenced to more than three years in prison for a scheme to use company money for personal expenses.
A federal judge on Monday sentenced 59-year-old Brian Paluch of Kirkwood, the (More)
Posted 1:58 PM 12/1/2015 by Connor Smith, KOMU 8 Reporter and Katie Pylipow, KOMU 8 Digital Producer
COLUMBIA - Columbia Water and Light said it responded to an outage that affected roughly 800 customers around 11 a.m. Tuesday.
Utility Services Specialist Connie Kacprowicz said a jumper wire in between power line poles became loose and burned off, causing the outage.
Adv. - more news below
Posted 1:34 PM 12/1/2015 by The Associated Press
ST. LOUIS (AP) — The bacteria that causes Legionnaires' disease has been found at a hotel in a popular tourist town, and health officials say one of three people who became ill after staying there died.
Missouri health officials and the Centers for Disease Control and Prevention (More)
Posted 7:52 PM 11/30/2015 by Rose Schmidt and Katie Pylipow, KOMU 8 Digital Producers
FULTON - The Fulton Police Department released new details Tuesday regarding a shooting that sent one man to the hospital.
Detective Dal Hedges said 33-year-old Markus Berry was taken to the hospital and treated for multiple injuries. Police said Tuesday Berry was in stable (More)