Weekly Wellness: Good fat versus evil fat

2 years 9 months 4 days ago August 19, 2014 Aug 19, 2014 Tuesday, August 19 2014 Tuesday, August 19, 2014 12:34:00 PM CDT in News
By: Amanda Barnes, KOMU Wellness Coach
loading

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.

Monounsaturated fats:
• Olive oil
• Canola oil
• Sunflower oil
• Peanut oil
• Sesame oil
• Avocados
• Olives
• Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)
• Peanut butter

Polyunsaturated fats:
• Soybean oil
• Corn oil
• Safflower oil
• Walnuts
• Sunflower, sesame, and pumpkin seeds
• Flaxseed
• Fatty fish (salmon, tuna, mackerel, herring, trout, sardines)
• Soymilk
• Tofu

Saturated fats:
• High-fat cuts of meat (beef, lamb, pork)
• Chicken with the skin
• Whole-fat dairy products (milk and cream)
• Butter
• Cheese
• Ice cream
• Palm and coconut oil
• Lard

Trans fats:
• 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.

Amanda K Barnes
Certified Health Coach & Certified Personal Trainer
www.bebybarnes.com

amanda@bebybarnes

 

Weekly Wellness

 

 

More News

Grid
List
MOBERLY - Moberly no longer will euthanize animals with a gas chamber. In exchange for getting rid of the... More >>
57 minutes ago May 24, 2017 May 24, 2017 Wednesday, May 24 2017 Wednesday, May 24, 2017 5:39:00 PM CDT in News
COLUMBIA - Columbia visitor Zach Walther describes Uber as "convenient." The 23-year-old frequently uses the ride-sharing app, which arrived... More >>
1 hour ago May 24, 2017 May 24, 2017 Wednesday, May 24 2017 Wednesday, May 24, 2017 5:28:00 PM CDT in Target 8
ST. CHARLES - The third day of the murder trial of a Missouri state trooper ended with both sides resting... More >>
1 hour ago May 24, 2017 May 24, 2017 Wednesday, May 24 2017 Wednesday, May 24, 2017 5:20:00 PM CDT in News
OSAGE BEACH - Two detention officers were recognized by the Missouri Sheriffs Association for taking quick action that saved the... More >>
2 hours ago May 24, 2017 May 24, 2017 Wednesday, May 24 2017 Wednesday, May 24, 2017 4:19:00 PM CDT in News
JEFFERSON CITY- Gov. Eric Greitens is looking to Washington for financial help to help those affected by major flooding in... More >>
2 hours ago May 24, 2017 May 24, 2017 Wednesday, May 24 2017 Wednesday, May 24, 2017 4:05:00 PM CDT in News
JEFFERSON CITY – As Missouri lawmakers continue discussions regarding the so-called "steel mill bill," legislators from both sides have pitched... More >>
2 hours ago May 24, 2017 May 24, 2017 Wednesday, May 24 2017 Wednesday, May 24, 2017 3:41:00 PM CDT in News
KANSAS CITY – A Columbia man was sentenced in federal court for his role in a conspiracy to distribute methamphetamine.... More >>
3 hours ago May 24, 2017 May 24, 2017 Wednesday, May 24 2017 Wednesday, May 24, 2017 2:55:00 PM CDT in News
COLUMBIA - Columbia Police officers took a 15-year-old male into custody after receiving reports of the student threatening violence at... More >>
4 hours ago May 24, 2017 May 24, 2017 Wednesday, May 24 2017 Wednesday, May 24, 2017 2:31:00 PM CDT in Top Stories
COLUMBIA - MU has found its new chancellor. On Wednesday, UM System President Mun Choi introduced Alexander Cartwright as... More >>
4 hours ago May 24, 2017 May 24, 2017 Wednesday, May 24 2017 Wednesday, May 24, 2017 1:45:00 PM CDT in Top Stories
MANCHESTER -Manchester, England is roughly 4,000 miles away from Missouri. But for students studying abroad, it can feel like a... More >>
5 hours ago May 24, 2017 May 24, 2017 Wednesday, May 24 2017 Wednesday, May 24, 2017 1:02:00 PM CDT in Top Stories
COLUMBIA — Callaway County Sheriff's deputies arrested a Columbia woman after they pulled her over and discovered she had a... More >>
5 hours ago May 24, 2017 May 24, 2017 Wednesday, May 24 2017 Wednesday, May 24, 2017 12:51:00 PM CDT in News
KANSAS CITY (AP) — A health system based in Kansas City, Missouri, has signed an agreement with Washington University in... More >>
6 hours ago May 24, 2017 May 24, 2017 Wednesday, May 24 2017 Wednesday, May 24, 2017 11:49:52 AM CDT in News
KINGDOM CITY — A Fulton man was taken into custody last night after a short vehicle pursuit on Old Highway... More >>
7 hours ago May 24, 2017 May 24, 2017 Wednesday, May 24 2017 Wednesday, May 24, 2017 11:15:00 AM CDT in News
COLUMBIA (AP) — Authorities are investigating the deadly shooting of a 28-year-old man in northeast Columbia. Police said in... More >>
8 hours ago May 24, 2017 May 24, 2017 Wednesday, May 24 2017 Wednesday, May 24, 2017 10:23:00 AM CDT in News
CLAYTON (AP) — A bat in St. Louis County has tested positive for rabies, and health officials say it should... More >>
8 hours ago May 24, 2017 May 24, 2017 Wednesday, May 24 2017 Wednesday, May 24, 2017 9:59:00 AM CDT in News
PINEVILLE — A southwest Missouri prosecutor has dropped a murder charge in a 2011 death of an Arkansas man, but... More >>
10 hours ago May 24, 2017 May 24, 2017 Wednesday, May 24 2017 Wednesday, May 24, 2017 8:32:00 AM CDT in News
KANSAS CITY — A Kansas City man is charged with shooting into a south Kansas City church, injuring a church... More >>
12 hours ago May 24, 2017 May 24, 2017 Wednesday, May 24 2017 Wednesday, May 24, 2017 6:32:57 AM CDT in News
JEFFERSON CITY — A Missouri House committee has endorsed a bill authorizing discounted electric rates for steel and aluminum production... More >>
13 hours ago May 24, 2017 May 24, 2017 Wednesday, May 24 2017 Wednesday, May 24, 2017 4:57:10 AM CDT in News
Columbia, MO
Broken Clouds 65°
7pm 64°
8pm 61°
9pm 57°
10pm 56°

Select a station to view its upcoming schedule:

Coming Up Next

6:00p
KOMU 8 News @ 6
6:30p
Wheel of Fortune
7:00p
Law & Order: Special Victims Unit
6:00p
Family Guy
6:30p
Family Guy
7:00p
Arrow

Tonight's Schedule

7:00p
Law & Order: Special Victims Unit
8:00p
Law & Order: Special Victims Unit
7:00p
Arrow
8:00p
The 100
9:00p
KOMU 8 News @ Nine on The CW
9:30p
Seinfeld