Healthy Alternatives to Common Foods: Good Fats
- October 19th, 2020
- in Nutrition, Wellness Education
Katie Hamner, UA CPD Student
There are many fad diets out there that claim fat is the enemy to healthy eating and living. Maybe you have seen fad diets that want you to eliminate fat from your diet. This is a big problem because fat is necessary to be healthy. Essential fatty acids need to come from the things we eat since the body is unable to make its own. Although certain types of fat should be restricted like trans-fat and saturated fat, we do need other types of fat like monounsaturated fat as well as omega-3 and omega-6 fatty acids. Here are a few healthy alternatives to consider when choosing the healthiest fats possible.
- Mayonnaise vs. Hummus
One tablespoon of regular mayo provides 90 calories that all come from fat. There are no other essential nutrients or vitamins, so this is a calorie-dense food option. Saturated fat should be restricted to less than 10% of your daily calorie needs. One tablespoon of mayo gives 8% of the daily value from saturated fat. If you want to add a delicious flavor to your sandwich without the guilt, try adding your favorite hummus instead. One tablespoon of hummus has half the calories and fat when compared to mayo. It is nutrient-dense which means that it contains more vitamins and minerals. Hummus is creamy and comes in a wide variety of flavors. You can also eat hummus as a snack or side by dipping all kinds of veggies in it.
- Fat-Free vs Regular Dressing
Although the label may claim to be fat-free, food companies often replace the calories from fat with calories from added sugar. The dressing just would not taste very good without it. When you pour that fat-free dressing on your colorful and healthy salad, you are probably making that meal less healthy. Vegetables contain vitamins which require fat in order to be absorbed. If these vitamins are not absorbed, then the body discards them as waste. Vitamins A, D, E, and K are fat-soluble vitamins and essential for a healthy diet. Try mixing four parts olive oil and one part balsamic vinegar. Or try the recipe below for creamy avocado dressing.
- Lean Meats
Protein should be consumed from a variety of food sources like legumes, eggs, and yogurt. Although animal protein is a good source of Vitamin B12, intake should be limited since consuming excess has been linked to unhealthy weight gain, high triglyceride and cholesterol levels, and risk of certain diseases. Choose the leanest meats if you consume animal products regularly. Chicken, turkey, and fish are the best options. Red meat, cold cuts, and sausages are high in fat, sodium, and cholesterol and should be restricted to special occasions. When working with pork chops or steaks, make sure to trim the fat as you prepare your meal. Remember to balance your meals with plant-protein sources such as beans, lentils, and tofu.