Hey guys, this is Heather from healthyeatingstarts.com. Today where going to talk about some healthy
fat foods choices. This is a topic that can get pretty confusing. There’s a lot of debate
out there about healthy fats, how much on you should get, whether you should get a low
fat diet, high fat diet and all like that stuff.
It gets pretty confusing and breaking down your food choices and getting a moderate amount
of fat, I think it’s the best way to go. As you look at how those foods choices are
affecting your balance, you can make adjustments and be more confident in those choices.
The first time I ever tracked my calorie intake, I did it for about a week I think, and one
other things that really surprise me was how far off on the fat ratio I was. Usually I
am from about twenty five or thirty percent. The thing that was throwing me off was the
oil, and I thought I was using very little because I used a lot less than what most recipes
list.
It was still throwing my ratios off and that was one I realized that whole food fats are
really great, not only for all the benefits that I usually associate with whole foods
like a variety of nutrients, but also for maintaining balance in your fat ratio of your
diet.
If we take a look at olives, first is olive oil. The oil, one tablespoon has a hundred
nineteen calories, a hundred percent of which are fat. If you look at olives will take a
look at one ounce, which is twenty-eight grams which is about two tablespoon, so twice the
amount of the oil that you’re looking at has only forty calories.
And eighty-eight of that is fat with some protein and some carbs. So, if we look at
that - twice the amount of olives has a third to calories of the oil. And if you’re wondering
why such huge difference even though the olive still have eighty-eight percent fat, twenty
one of the twenty grams of the olives is made up of water.
So, you can really made a difference and that was one of the central ideas that I put in
to a “Seven Day Eating Challenge” for you guys that you can check out at healthyeatingstartshere.com/challenge
was minimizing really drastically the amount of oil use in cooking and also choosing whole
foods forms of fat for the fat content of your diet.
Those two things really important, my favorite sources of whole food fats would be whole
grains, which you don’t often think of but oats actually have fifteen percent of their
calorie worth is fat.
The other is a fifteen percent protein and seventy percent carbs. So you wouldn’t often
think it, but oats are failry decent source of some healthy fat. The other things would
be the more obvious ones nuts, seeds, avocados and some olives - they are process with a
lot of salts, so we don’t use too many of them - just occasionally for a treat.
Whole food fats really important for maintaining balance in the fat ratio in your diet. But
keep in mind that fat calories can add up really quickly and so you don’t need a lot
of these healthy fats sources. You usually don’t need to focus of getting too many
of them. You just need to focus on eliminating bad sources of fat and keeping those healthy
sources in balance.
And if you’re wondering about amounts, my blog this week over at healthyeatingstartshere.com
- I put a list of the foods that would make out pretty much your fat intake the day on
a 2000 calorie diet. You can get whole variety of healthy whole vegan foods that will make
up some healthy fats for you.
And just as the comparison, the one tablespoon of olive oil that were talking about, that
would make out almost a quarter of your daily fat intake for two-thousand calorie diet - how
crazy is that?
So, my question for you, have you ever tracked your calories. If you have, was there any
thing that really surprise you like oil surprise me. I’d be really interested to hear your
comments and I’m sure other people would be as well, so go ahead post a comment for
me and check out healthyeatingstartshere.com/challenge for more info on that balance meal plan.