DIETARY INFORMATION PART 2

THE TYPE OF FATS to limit is saturated fat, which can raise cholesterol level and may increase the risk of heart disease. Saturated fat is found in animal meat, full-cream dairy food, butter, coconut and palm oil. To decrease your intake of saturated fats, choose lean meat and trim all visible fats, including chicken skin. Also, choose low-fat dairy products and polyunsaturated or monounsaturated oil and margarine, which may help lower cholesterol level.

Fat turns up in the most unexpected places, so keep informed and read the fat content on labels. Fats carry flavour and are often added to processed food to improve taste. Biscuits, pastries, cakes, chocolate, crisps, snack food and take-away food are source of saturated fats.

Cholesterol is another type of fats, found in meat, shellfish, eggs and dairy products. No plants contain cholesterol. Cholesterol intake should be monitored, but research shown that it is more important to reduce saturated fat intake, which raises cholesterol, than it is to reduce dietary cholesterol itself. When reading label, remember that ‘no cholesterol’ does not mean ‘no fats’.

Like some other fats, some cholesterol is necessary for a healthy body. We obtain cholesterol through animal meat, but the body also manufactures cholesterol in the liver. There are two different types of cholesterol called ‘good’ and ‘bad’ cholesterol. ‘Bad’ cholesterol is associated with an increased risk of heart disease and level can grow when the diet is high in trans-fatty acid and saturated fats, and low in polyunsaturated and monounsaturated fats. On the other hand, ‘good’ cholesterol level may be increased through exercise and a diet high in monounsaturated fats.

TO BE CONTINUE......

DIETARY INFORMATION PART 1

Sorry, I have not been writing or started anything earlier. Guess I should give you some information.

FINDING THE RIGHT BALANCE of food is important to the quality of our lives. In a balance diet, the contribution of fat to total energy should not be more than 25-30% and most of this should come from unsaturated, rather than saturated fats. Most energy should come from food high in carbohydrates (60%) and a moderate amount from food high in protein (15%).

If you are trying to keep a health and fit lifestyle, you need to reduce your fat intake. However, this doesn’t mean that all fats should be removed from the diet in total as they are essential to our health. One of their many functions is to provide a vehicle for the fat soluble vitamins A, D, E and K, they also promote healthy blood, nerves, muscles and skin. Certain fats are also essential for children’s growth.

However, a diet that is relatively low in fat is important for good health. All fats should be eaten sparingly, but there are some that make healthier choices than others. The best choice is polyunsaturated and monounsaturated fats, which actually lower blood cholesterol levels and are found in fish, seeds, wholegrain, nuts, vegetable oils and selected animal fats. Polyunsaturated fats are also a source of essential fatty acids known as omega-3 and omega-6 fats.

TO BE CONTINUE......

Cooking Made Easy

For those busy buddies out there, watch out for me..........I am going to share my easy and simple cooking with step by step, pictures and recipes included. I will also include some tips on dietary information which I've gathered.


Cheers & Ciao