Improve Your Fat IQ : Fat seeps into our food, despite our best efforts to root it out. But you can learn to make the right choices so that you can have your steak and eat it too-while you stay healthy.
Managing fat has gotten trickier. We have to figure out where and what kind of fat is hidden in our food. But not all fats are bad and some even do good. In fact, fat is an essential part of our diet, necessary for vitamin absorption, brain and vision development, and insulation against heat and cold. Some fats can actually protect against heart disease.
The key, then, is to learn to distinguish between the good fats (monounsaturated and, to a lesser extent, polyunsaturated) and the bad fats (saturated and trans), and to keep in mind that all fat-even the good kind-is a concentrated source of calories. Here are tips to help you tally your fat and calories.
Know your fat target : Moderately active adults should get 15 to 30 percent of their calories from fat "8 to 10 percent from saturated fat, up to 10 percent from polyunsaturated fat and up to 15 percent from monounsaturated fat. Staying within these limits will keep your total fat in check.
Scout out salad : Salad is notorious for camouflaging fat. The cheese and the oil in it can be deadly!
Simplify your surf and turf : White-meat chicken, turkey and fish enjoy a well-earned low-fat reputation. Each offers up less than four grams of fat per 4-ounce serving-when prepared without skin or fat. But once you start breading, frying and mayonnaising, fat invades your otherwise healthy choice.
Knead out the fat in bread : While bread may seem like a healthy option, many breads are swimming in fat.
Cut creamy soups : True, a steaming bowl of soup can fill your tummy and boost nutrition, but many soups offer more than a hearty meal. Look for low-fat soups or go for broth-based ones.
Take account of trans fats : Tiny amounts of trans fats can escalate your heart-disease risk. Look for hydrogenated or partially hydrogenated vegetable oils and avoid them. Also be aware that the softer the spread, the lower the trans fat content.
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