Trimming the Fat
Fat has twice as many calories as carbohydrates. In otherwords, butter has more calories than bread and potatoes. Eating less fat can mean consuming fewer calories with out resorting to tiny portions. No one should give up fat entirely. Fats have a role in you diet, and cholesterol that is made from fat is a structural component of brain and nerve cells. It is also a key component in hormones including estrogen and testosterone. It also helps you to absorb the fat-soluble vitamins A, D, E and K.
There are good fats and bad fats, but keep in mind all fats have 9 calories a gram. If you are overweight less is better!
The good fat is monounsaturated e.g. olive, canola, and peanut oil. Diets high in monounsaturated fats are associated with longevity in Mediterranean countries where olive oil if the fat duJour. It lowers heart disease risk by lowering total and LDL cholesterol without lowering HDL. In normal weight people it can even raise the good (HDL) cholesterol. New studies indicate that monounsaturated fats may be protective against breast cancer.
Omega 3 is another good fat. Fatty fish like salmon and mackerel, canola oil, flaxseed, soybeans and walnuts are rich sources. A function of omega 3 is lowering triglycerides. It also acts as blood thinner reducing the risk of stroke and heart attacks from blood clotting. Diabetes, hypertension and atherosclerosis tend to stiffen artery walls. This is another risk factor for stroke and heart attack. Omega 3 fatty acids make arteries more flexible. Lowers total and LDL cholesterol and raises HDL.
Saturated fats found in whole fat dairy products, including butter and cream, poultry skins and fatty meats raise cholesterol, total and LDL. Tropical oils like palm and coconut are also saturated. While you sleep at night an enzyme in your body converts the saturated fat into artery clogging cholesterol. Saturated fat is becoming increasingly linked with colon and prostate cancer in addition to heart disease from build up of atherosclerotic plaque.
Polyunsaturated fat like corn oil and cottonseed lower both LDL and HDL cholesterol and may promote plaque buildup and cancer risks. Your best bet is to keep it to a minimum and focus on the monos.
Trans-fatty acids are usually polyunsaturated fats (oils) that become saturated by the chemical process that makes them solid at room temperature like stick margarine or Crisco. Because of the process they too raise cholesterol by the same mechanism as saturated fat. Look for trans fats in commercial French fries, fried fish, doughnuts, fried chicken and movie popcorn. Increases the risk of heart disease by increasing LDL and decreasing HDL cholesterol.
Fat Free Products- Every dairy product has a fat free alternative made with skim milk. Skim milk has less than half the calories of whole milk and no saturated fat to raise cholesterol. - - Bread spreads that have traditionally been high in fat calories are now available fat free e.g. margarine, cream cheese, mayonnaise. Jams and jellies have always been fat free.
- Salad dressings have always had 50-60% fat. Now almost every manufacturer has a fat free alternative. You can also take advantage of some of the exotic vinegars e.g. balsamic, rice, raspberry etc. Olive oil is still your salad's best friend. - - Snacking has never been better or lower in fat. Corn and rice cakes, baked pretzels and tortillas. and air popped popcorn are healthy alternatives to chips.
Deep fat frying is outdated and unhealthy. No or low fat cooking - broiling, steaming, grilling and roasting meats, poultry, fish and vegetables is in!
Stir-frying can be done in non-stick sprays, flavored broth or even water. If you stir-fry, the food doesn?t have a chance to stick to the pan. Invest in a non-stick pan.
Eat like the Orientals use meat as a condiment. Give whole grains, legumes and vegetables a starring role in your meals. This will also add valuable fiber to your diet. Chinese food can be extremely high in fat. Woking at home you can control the fat. If you are eating out order steamed dishes. If you want your favorite entrée even though you know it has a lot of fat. Order a lot of rice (preferably brown) eat half the entrée take the rest home for a meal tomorrow. Chinese people use chopsticks, you seldom see them eating the fat at the bottom of the dish and you seldom see fat Chinese!
If you are cooking stews or soups, try cooking a day ahead. When you refrigerate the fat goes to the top and can easily is removed. You get the flavor without the calories.
Experiment with different grains to prevent taste fatigue. Try millet, barley, oats, wheat berries, and quinoa. Eat brown rice instead of white. It has a lot more fiber so it takes longer to chew and is much more filling so you eat less!
Don't bother adding oil to the pasta water. Bring water to a rapid boil and stir well to separate. Tomato sauce made with olive oil can be protective against heart disease and prostate cancer. Tomatoes have a carotenoid with antioxidant activity called lycopene; olive oil makes it more potent. If you like cheese with your pasta, sprinkle lightly with Parmesan, (this cheese is mostly protein) or bake with fat free ricotta or mozzarella (the fat in cheese is artery clogging saturated).
Make you own garlic bread. Bake whole heads of garlic at 375 degrees for about ½ hour until the cloves feel soft. Peel and mash the cloves and spread them on Italian bread spray with olive oil, eat as is or wrap the garlic in foil and bake for 20 minutes at 350 degrees. Use whole wheat Italian; dip in the marinara sauce.
If you like pizza, you can order it out with extra grilled vegetables and extra tomato sauce. Not extra cheese! Make it at home with a thin crust, lots of tomato sauce and lots of vegetables, fat free mozzarella & Parmesan cheese.
Avoid classic breaded dishes like eggplant, chicken or veal Parmesan. Make your own and make it low fat. Use egg white as a wash, dip in flavored breadcrumbs, and spray with olive oil and broil. You can still drench it in tomato sauce and use no fat mozzarella and sprinkle with Parmesan. Be liberal with your favorite herbs.
Potatoes and other vegetables have no fat and very few calories. Its how you prepare them and what goes on top that tips the scales. Substitute regular sour cream with the fat free variety or fat free yogurt. Get the butter flavor you crave from butter flavored sprinkles. Toss your steamed veggies with lemon, flavored vinegars and lots of herbs. Or lightly stir fry with olive oil and garlic.
Baked potatoes also go well with spicy red beans, creamed corn, smokey baked beans, or meatless chili with beans. If you are eating out try spicy mustard, steak sauce or salsa.
Green mixed salads are great starters if you are eating out or in! All the fiber helps to fill you up too. Low fat dressings are available in every variety and flavor. Flavored vinegar and olive oil are still your best bet!
Desserts can be a little more exotic. But go easy low fat sweets that are usually very high in calories because of the extra sugar. Best bets are fresh fruits and sorbets. You can also make your own fat free desserts and try some of the new artificial sweeteners that can take the heat!
Fat Facts 1. The fat-soluble vitamins A, D, E and K are essential for better vision, stronger bones, a healthy heart and quick blood clotting respectively. And cholesterol found in foods that contain fat, is the raw material for building hormones that control fertility. You need some fat so you can absorb these vitamins.
2. Fat slows down the digestion of food therefore providing your body with a constant supply of energy so you are less likely to feel hungry between meals. Try an experiment- eat your breakfast cereal with fat-free milk one day then count the time until you feel hungry for more food. On the second day eat the same cereal with 1% fat instead of skim and again count the hours. You get only 20 more calories for a cup of 1-% fat milk over the fat-free. New studies indicate that there is a substance in milk fat called conjugated linoleic acid (CLA) that may be one of the most potent of all natural cancer fighters.
3. If you eliminate all the fat you also stand to lower those protective HDL cholesterol levels. Keep the olive oil in your salad.
Bon Apetite!
Donna Tinnerello, MS, RD, CD/N Updated May 2000
Donna Tinnerello MS, RD, CD/N is registered dietitian with more than 10 years experience in HIV and nutrition. She works in lower Manhattan at Cabrini Medical Center, the community and in private practice. Her subspecialties are cardiovascular, renal, gastrointestinal disease, diabetes and weight loss. Donna is available for private consultation by referral only.