Low Fat Diet

Low fat doesn’t differentiate between good and bad fat

When it comes to foods declared high in fat on product labels, olive oil and lard will often get the same bad rap. That’s why diets concerned with just “reducing overall fat intake” can actually be harmful. This is because the body requires a certain amount of healthy fats in order to function and thrive.

Currently, nutritional health experts are trying to emphasize cutting down our intake of trans fats (which are the fats found in overly-processed snack and fast foods that are high in hydrogenated vegetable oils), as well as saturated fats (which are found mostly in animal products). Omega-3 and omega-6 essential fatty acids, also known as “good fats,” are just that “essential” in small daily amounts. They include the healthy unsaturated fats found in foods like nuts, fatty fish and non-hydrogenated vegetable oils like olive, safflower, flax and almond oils.

A study from the UC Berkeley Wellness Letter (from May 2006), shows that people who go on low-fat diets actually cut down on all their fats – including their essential fatty acids, which are the fats that protect your cells, skin, hair and nails, improve brain function and keep blood cholesterol low.

Guide to Fat

• Fat-free means the product contains less than half a gram of fat per serving. However it doesn’t usually differentiate between good and bad fats.
• Saturated fat-free means the product has less than half a gram of saturated fat per serving. Saturated fats are those mostly found in animal proteins.
• Trans fat-free: Means the product has less than half a gram of trans fat per serving. Trans fats are those found mostly fast foods, processed snack foods, and foods made with unhealthy hydrogenated vegetable oils.
• Low-fat is an indication that the product has less than three grams of fat per serving. Note the serving portion before buying – it could mean that merely one-sixth of a frozen pizza or two crackers are low in fat when you intend to eat the whole thing.
• Light. If a product has a “light” label it means it has 50 percent less fat or one-third fewer calories per serving than the original version. For example, Light Wheat Thins have 50 percent less fat per serving than Original Wheat Thins.
• Reduced-fat indicates that the product has at least 25 percent less fat per serving than the traditional version of the food. For example, Reduced Fat Philadelphia Cream Cheese has 35 percent less fat compared to Original Philly.
• Less fat. Like reduced-fat, this is an indication that the product has 25 percent less fat than the original product.

Some More Advice for Good Health

• Keep your diet high in fresh fruits, vegetables and whole grains. These “good” carbohydrates are filling and low in calories and fats. Keep it as fresh and organic as you can, but frozen is also good if there aren’t any additives.
• Stick to low-fat dairy, soy products and beans, as well as lean cuts of skinless poultry, egg whites and fish.
• Don’t be afraid of good fats. Include foods that are high in omega-3 and omega-6 fatty acids in your daily diet. Partake in salmon, tuna, olive oil and unsalted nuts – just don’t overdo it. A handful of almonds a day is healthy – not a whole bag!
• Limit your portion sizes by eating five to six small meals a day. Use your body parts as measurement tools (don’t get dirty) – a piece of lean meat should be the size of your palm; a scoop of brown rice the size of your clenched fist.
• Graze on healthy foods all day. This will keep you satisfied so you don’t binge later in the day on unhealthy foods and portion sizes.
• Drink lots of water. Keep a full bottle with you at all times, and always drink when you’re thirsty. Aim for 8 to 10 glasses a day.
• Exercise regularly – even if it’s just a long walk or two shorter walks. Eventually you will be able to do more. Keep yourself active and you will feel better.