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Does this Avocado make me look fat? The myth that ‘fats make you fat’ has long since been dispelled. Low-fat diets have been replaced by right-fat diets, but navigating this nutrient can be confusing. Read on to find out more about how to get the fats you eat to work for your health. What Are They? • Fats are the highest calorie of the macronutrients, containing 9 calories per gram while carbohydrates and proteins both contain 4 calories per gram. • While necessary for basic functions, fats are also required for absorption of certain nutrients, like vitamins A, D, E and K. • Fats are abundant in a variety of foods, from oils, nuts and seeds, to meats and fish. They are less abundant in fruits and vegetables, with some notable exceptions such as olives and avocado. Why Eat Them? • Consuming unsaturated fats (some of these are known as “omegas”) can help to improve blood cholesterol numbers and decrease the risk of heart disease. • Avoiding trans and saturated fats can also contribute to improving health outcomes related to heart disease. How to Enjoy Them • Incorporate plant oils such as canola and olive oil in cooking, such as when sautéing or making salad dressings. • Add nuts and seeds like walnuts, almonds, chia and flax to sauces, salads, snacks, and spreads. • Fish and seafood can be a good source of healthy fats, but think beyond salmon – mackerel, sardines, and certain types of tuna contribute these fats as well. • Look for low-fat or non-fat dairy options to reduce saturated fat intake, or consume smaller amounts of full-fat options. • Avoid fried, processed and packaged foods that are high in saturated fats. Trans fats have been removed from most foods, but be on the lookout. • As always, watch out for ‘too much of a good thing’. Even healthy fats are high in calories, so keep portions moderate. Black Bean, Mango, Avocado Salad Servings: 12 Portion Size: ¾ cup Ingredients: 16 oz 12 oz 10 oz 2 oz ½ cup ¼ cup 4 tbsp. ¾ tsp ¼ tsp Black beans, canned, rinsed Mango, fresh, peeled, diced Avocado, fresh, cubed Red onion, diced Cilantro, fresh, chopped Lemon Juice, fresh Olive oil Salt Pepper Preparation: Place all ingredients in bowl and gently stir to combine. Nutrition: Calories: 150 Protein: 4g Carbohydrate: 15g Fat: 8g Mono-unsaturates: 6g Poly-unsaturates: 1g Sodium: 240mg Fiber: 5g