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What is Dietary fat, Guidelines for recommended sources to intake
from: KlpanDespite all of the attention given to popular diets today, most nutrition experts agree that minimising dietary fat, controlling portions and staying physically active are the keys to healthy weight management.
”We know from decades of research that a diet rich in high-carbohydrate foods--such as whole grains, vegetables and fruits--helps in preventing many diseases, maintain healthy body weight and optimise athletic performance. There is no substantial evidence to support a change in that recommendation
What formula can you follow to manage your dietary fat as well as your portions? Nutritionist Carroll Reider, MS, RD, suggests an easy-to-follow low-fat eating plan, adapted from the USDA Food Guide Pyramid. Each day, count down your food choices from the following list:
Five servings: Whole grain breads, pastas and cereals
Serving: 1 slice of bread, ˝ slice bagel, ˝ cup cereal, 1/3 cup rice, ˝ cup noodles or potatoes.
Whole Grains: wheat, oats, rye, corn, brown rice, barley or millet in the form of cereal, side dishes, pasta or bread.
Also include: potatoes, yams, winter squashes, chestnuts, beans and peas.
Four servings: Raw or cooked vegetables
Serving: 1 cup raw vegetables, ˝ cup cooked vegetables, ˝ cup vegetable juice.
Include: Dark green and yellow or orange vegetables.
Three servings: Fruits
Serving: For most of the fruits, a serving of whole fruit fits in your hand. Fruit juice (1/2 cup) is also a serving.
Two servings: Dairy Foods
Serving: 1 cup of skimmed milk, 3/4 cup of non-fat yoghurt, 2 ounces of fat-free cheese.
One-two servings: Fish, poultry or meat
Serving: About the size of the palm of your hand and the thickness of a deck of cards. A serving of shrimp is about 2 ounces, lean red meat 3.5 ounces.
Vegetarian options: Go for 6 ounces of beans or low-fat tofu, 2 ounces of non-fat cheese.
Monitor and moderate
Many nutritionists agree that monitoring your eating with a food diary can be invaluable to weight management planning.
Moderation is essential. Some foods include several food groups, and we normally eat servings that are both larger and smaller than a single serving size. A right goal is to eat the recommended amount of food, which will give you a solid foundation for an active, healthy lifestyle
Both quantity and quality count. A low-fat diet that is too high in calories or a low-calorie diet that is too high in fat will not be healthy for you over a lifetime. The quality of the carbohydrates you consume is important. Heavily processed convenience foods with plenty of refined sugar may have a negative impact on your blood sugar level, cholesterol ratio, your mood and your ability to manage your portions. You can get caught in a dangerous cycle of eating excessive portions of unhealthy foods with little or no nutritional value. The solution is to stick to fresh whole grains, vegetables and fruits that should comprise about 60 per cent of your diet.
Thumb rule for weight loss
If you are concerned about your weight, Reider says, go wild on vegetables. They’re only about 25 calories per serving. But do not eat more than three servings of fruit or five servings of grains. If you are neither over-weight nor under weight, you can eat as many grains, vegetables and fruits as you want.
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