FAT: The Good, The Bad, and The Ugly

Diet and fitness trends come and go as quickly as clothing and hair styles. From the bestselling books that outline specific nutritional plans to the complicated fitness contraptions which dominate daytime infomercials, the media often dictates what we should and should not eat. In recent years, carbohydrates have earned a bad reputation as a result of the immense popularity of high-protein diets such as Atkins and South Beach. Before the low-carb craze, however, low-fat dieting was the go-to weight-loss solution and many people believed that it was healthy to eliminate fat from their diets.

Though it may seem counter-intuitive, fat is healthy. As I have noted in several other articles, fat is an essential nutrient and should be consumed regularly throughout the day. Fats (also known as lipids) “not only serve as energy reserves but also cushion the vital organs, protect the body from temperature extremes, carry the fat-soluble nutrients, serve as raw materials, and provide the major component of cell membranes” (Gilbert, 2004). In other words, when carbohydrates are unavailable, fats provide energy for daily activity, in addition to providing satiety (fullness) and, of course, making food taste better. Not all fats, however, are healthy. The most important component of any discussion concerning fats is an understanding of which types of fat are beneficial.


THE GOOD:

Unsaturated fats (monounsaturated and polyunsaturated) typically come from plant sources and should comprise the majority of an individual’s fat consumption. Unsaturated fats are heart healthy: they help to raise HDL (“good”) cholesterol levels, lower LDL (“bad”) cholesterol levels, and protect the body from obesity-related diseases (heart disease, artery disease, diabetes, etc.). Sources of healthy unsaturated fats include oils such as olive, canola, and fish oil, olives, avocados, and nuts. In addition, omega-3 fatty acids are polyunsaturated fats found in fish, which play a significant role in lowering the risk of heart disease and stroke.


THE BAD:

Conversely, saturated fats are found in animal sources and should be consumed as sparingly as possible. Though it is generally not possible to completely eliminate saturated fats from a well-balanced diet, they should comprise only a small portion of an individual‘s overall fat intake. Liberal consumption of saturated fats raises LDL cholesterol and is associated with an increased risk of heart disease, obesity, and other life-threatening conditions. Aim to reduce the amount of saturated fats in your diet by limiting red meat and whole-fat dairy products.


THE UGLY:

A final type of dietary fat of which to be particularly aware is trans fat. This man-made fat acts similarly to saturated fat in the body, with the added effect of lowering HDL cholesterol and contributing to heart disease to a greater extent. Originally created in a failed attempt to replace saturated fat in margarine with a healthier unsaturated fat, trans fat has become the ultimate unhealthy fat. Though it should be avoided at all times, trans fat remains in many processed foods. It is important to check labels carefully in order to avoid purchasing products that contain trans fat. A company may indicate that its product contains no trans fat even if trace amounts exist per serving. To truly ensure that you are not consuming any trans fat, check the ingredients on the Nutrition Facts label for the words hydrogenated or partially hydrogenated.

Make healthy fats a habit in your diet by replacing hydrogenated ingredients, trans fats, and saturated fats with beneficial mono- and poly unsaturated fats.

Healthy Snack Options

A balanced meal or snack includes a combination of carbohydrates, protein, and fat. While carbohydrates provide immediate energy, the body requires more time to break down and process protein and fat, which allows you to stave off hunger pangs until your next meal or snack. For even greater health benefits, look for whole grain carbohydrates, such as fruit, vegetables, or wheat bread (the term “whole wheat” or “whole grain” should be listed as part of the ingredients), which are good sources of fiber and provide longer-lasting satiety than white or refined carbohydrates. In addition, be sure to choose “good” poly- and mono-unsaturated fats, such as those founds in olive oil, avocados, and nuts, rather than saturated or hydrogenated fats, such as those found in animal products and processed foods. Carefully check and compare “Nutrition Facts” labels so that you know exactly what you will be putting into your body.

The following snack options are healthy alternatives to fast food or restaurant fare. They can be easily prepared at home and packed for work or a day on the go. Plan and prepare snacks ahead of time to avoid overeating later and ensure proper serving sizes.

• 1 Medium Banana (or your favorite fruit) with Low-Fat Yogurt (Look for a low-sugar variety)
• 1 Medium Apple or Peach with Low-Fat Cheese (try String Cheese for an easy on-the-go option)
• Trail Mix (Make your own by mixing any combination of raisins, dried fruit, nuts, and granola)
• Hummus on Whole Wheat Pita Bread or Crackers
• 1 Medium Apple or Banana with 2 Tablespoons Peanut Butter
• Fruit Smoothie (in a blender, combine plain yogurt or milk, 100% fruit juice, and frozen berries)
• Low-Fat Cottage Cheese with Fruit
• Peanut Butter and Jelly Sandwich on Whole Wheat Bread (for a lower-sugar, higher-fiber option, skip the jelly and substitute fresh berries or banana slices)
• Granola Bars (Look for ones with high protein or fiber content and low sugar content)
• Low-Fat Yogurt sprinkled with High-Fiber Cereal or Granola
• Carrots, Celery, or Your Favorite Veggies with Hummus
• Low-Fat Turkey, Chicken, or Ham Rolled in a Whole Wheat Tortilla with Lettuce or Spinach
• Mix and match your favorite veggies, fruits, dairy products, protein options and other foods to create your own healthy snacks

No matter what your snack choice, be sure to pair it with a glass of water and make health a habit by remembering to eat every 2.5-4 hours.


Sources for this article and other sites to explore:
http://ucsbpeerhealth.org/heal/index.php?page=faqexperts

Increase Your Metabolism

On a scientific level, the term metabolism refers to the set of chemical reactions that occur in living organisms in order to maintain life. Most individuals, however, understand this term better as it relates to weight management and control. The more quickly the body metabolizes food, the more calories an individual can consume without gaining weight. While it is primarily determined by hereditary factors, healthy nutrition and exercise habits can result in a faster metabolism.

Eating breakfast within one hour of waking up in the morning is the first step toward a faster metabolism. While you sleep, you are no longer eating meals at regular intervals. The body enters a fasting state and reacts by slowing down all internal processes which expend energy. Consuming food soon after waking, even if it is something small like a piece of fruit or yogurt, signals the body to speed these processes up again. As an added bonus, studies show that people who eat breakfast tend to consume fewer calories over the course of the day, as they tend to be less hungry and have fewer cravings in the afternoon and evening hours.

Similarly, eating small meals at regular intervals throughout the day allows the body to maintain a faster metabolic rate. Just as metabolism slows when the body is without food at night, metabolism will also slow if the body is without food for long periods throughout the day. Aim for a small meal or snack which contains a healthy combination of protein, fat, and carbohydrates every 2.5-4 hours (see “Healthy Snack Options” for ideas). This can also prevent headaches, lethargy, and overeating.

Consuming more water, which contains no calories and is an essential nutrient, is a simple and highly beneficial way to increase metabolism. Drink 8-10 eight ounce glasses per day and benefit from increased energy, better skin and nail health, and improved cellular function. Serve it on the rocks for maximum benefits, as the body must burn calories in order to heat the water to your internal temperature.

Exercise is another important component of a faster metabolism. During and following a cardiovascular workout (any activity which increases your heart rate), the body burns calories at a faster rate than if no exercise were performed. This “after burn” effect can last for several hours after a workout. In addition, muscle burns more calories than fat. Thus, building stronger muscles through strength or resistance training 3-4 times per week will result in a quicker metabolism overall.

Make health a habit by incorporating these easy tips into your daily life.

Sources for this article and other sites to explore:
http://en.wikipedia.org/wiki/Metabolism

Nutrition Basics: Classes of Nutrients and Food Groups

There are six classes of nutrients: Carbohydrates, Lipids (fats and oils), Proteins, Vitamins, Minerals, and Water, each of which provides a specialized and essential function for the body. A well-balanced meal includes a combination of carbohydrates, fats or oils, and protein to ensure that all nutritional needs are being met. Exclusion of any one class of nutrients can negatively impact the body‘s ability to function effectively. While a daily multivitamin can supplement a healthy diet, most vitamins and minerals should be obtained from the food we eat throughout the day. Other supplements are typically unnecessary, except in cases of vitamin and/or mineral deficiencies. In cases of calcium or vitamin B deficiency, for example, a doctor may suggest a dietary supplement.

Making up 50-60% of an individual‘s weight, water is the most vital nutrient and the most essential to consume. Adults should generally aim for 8-10 eight-ounce glasses each day.

Striving for balance and variety in daily food choices is the surest way to achieve nutritional health. The basic food groups are grains, vegetables, fruits, milk, meat/beans, and fats/oils. Adults should typically aim for the following daily amounts and use fats and oils sparingly. Note also that these amounts vary depending upon age, size, and activity level:

Grains: 6-8 ounces (6-11 servings; 1 serving=1 slice of bread or ½ cup cooked cereal)
Vegetables: 2.5-3 cups (3-5 servings; 1 serving=1 cup raw, leafy vegetable)
Fruits: 2 cups (2-4 servings; 1 serving=1 medium apple or ¼ cup dried fruit)
Dairy: 3 cups (2 servings; 1 serving=1 cup milk or yogurt or 1.5 ounces of cheese)
Meats and Beans: 5.5-6.5 ounces (2-3 servings; 1 serving=2-3 oz meat or fish)

Becoming an educated eater can take a bit of time and effort, but a basic knowledge of nutrient classes and food groups will lay the necessary foundation for making health a habit.

Sources for this article and other sites to explore:
http://ucsbpeerhealth.org/heal/
http://www.mypyramid.gov/
http://www.cnpp.usda.gov/Default.htm
http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2005/2005DGConsumerBrochure.pdf
Education 191C/D course materials, University of California, Santa Barbara, Spring 2007
Exercise and Sports Studies 3 course materials, University of California, Santa Barbara, Fall 2004