Download Creamy, Low–Fat Avocado Dressing

Healthy Fats
SUSAN
BOWERMAN
M.S., R.D., C.S.S.D., F.A.N.D.
Director,
Nutrition Training,
Herbalife
Dietary fats don’t get the respect they deserve. Sure, fats have
more calories per gram than protein or carbohydrate, and yes,
eating too many fats (or the wrong kind of fats) might not be the
best thing for your health or your waistline. But the truth is, your
body does need some fat – not a lot, but small amounts of fat
serve very important roles in keeping your body healthy. The trick
is sorting out the good fats from the bad, and eating only the
amount you really need.
of fat is bad, in fact, in small amounts and in
the right balance, essential fatty acids serve to
support growth, vision and brain function.
The problem is that the balance of omega-3 and
omega-6 fats in the typical American diet is way
off and our health may be suffering as a result.
Our food supply is overloaded with omega-6 fats,
mainly from fried foods, snack foods, salad
dressings and baked goods, and most of us don’t
get enough omega-3s – particularly from fish, but
also from nuts, seeds and leafy greens that also
contribute omega-3s.
up to
How Much Fat Do You Need?
The Herbalife Nutrition Philosophy recommends keeping your fat intake to 30%
or less of your daily calorie intake. Since the calories in high-fat foods can add up
so quickly, keeping your fat intake in this range helps to keep your total calorie intake in
check, which is why a low-fat diet is an important strategy for weight management.
30%
FATS
from food and
supplements
To keep your fat intake in range and help tip the fat balance in your favor, there are a few general
guidelines to follow:
The Herbalife Nutrition Philosophy
Why You Need Some Fat in Your Diet?
Despite its bad reputation, fat is an essential
nutrient – just like protein or carbohydrate
or vitamins or minerals. That’s because
there are certain fats that you simply have
to obtain from your diet, because your body
can’t make them. And even though many
people believe all fat should be vanished
from their diet, fat actually serves some
important functions.
Fats pack more than twice the energy
(9 calories per gram) of protein or
carbohydrate, which both have 4 calories
per gram. This means that fats are a very
compact source of calories in foods, and
that your body is able to store these fat
calories very efficiently, too. And as long
as you don’t store too much body fat, it’s a
good thing to have these calories available.
Fat helps supply energy during physical
activity, and it’s the preferred
fuel of your muscles when they’re at rest.
Another very important function of dietary fat
is that it dissolves and distributes some key
nutrients. Your body can’t make use of Vitamins
A, D, E and K – or certain phytonutrients, such
as the carotenoid pigments that exist in many
colorful fruits and vegetables – unless there’s
some fat tagging along.
When it comes to dietary fats, the Herbalife
Nutrition Philosophy suggests that up to 30%
of your calories should come from fat, with an
emphasis on the healthy fats. So let’s take a
closer look at the fats we eat.
Good Fats and Bad Fats
The fats in foods can be divided up into
two broad categories: saturated fats and
unsaturated fats. Of the two, the unsaturated
fats, most of which come from plant foods,
are generally considered to be better for you.
On the other hand, eating too much of the
saturated fats, which are found primarily in
animal foods like butter, cheese, whole milk
and meats, is considered to be less healthy.
The unsaturated fats can be divided into
two further categories – monounsatured
fats and polyunsaturated fats. You’ll find the
monounsaturated fats in nuts,
seeds, olive oil and avocados,
and they’re considered hearthealthy when eaten in moderation –
and when they’re used in place of the
less healthy saturated fats.
There’s one more subdivision of fats to
consider. Polyunsaturated fats can be
classified as either “omega-3” or “omega-6”
fats – and within each group are essential fats
that we have to eat because our bodies can’t
make them. It’s not that either of these groups
•
Stay away from deep fried foods like french fries, chips and fried meats and fish.
•
Read nutrition labels to find low-fat versions of foods you eat often.
•
Eat more fish if you can, and keep proteins lean. Aside from seafood, get your protein from
poultry breast, nonfat dairy products, beans, lentils and soy products, rather than high-fat
steaks, ground meats and sausages.
•
Reduce the amount of fat you use in cooking, and season foods with herbs and spices rather
than relying on fatty sauces, gravies and butter for flavor.
•
When you eat out, order meats, fish and poultry either grilled, broiled, roasted or baked. If the
starchy side dishes are likely to be fatty, ask for double vegetables instead.
•
Have fresh fruit for dessert instead of ice cream or pastries, and replace greasy snack chips
with raw veggies.
Creamy, Low–Fat Avocado Dressing
Salad dressing can be a major source of fat. Try this creamy dressing made with
nonfat yogurt and avocado.
•
8 oz plain nonfat Greek yogurt
•
½ avocado, mashed
•
1 clove minced garlic
•
2 tablespoon lemon juice
•
Salt and pepper to taste
Whisk all ingredients together in a small
bowl. You can store it covered in the
refrigerator for a week.
Per Tablespoon:
Calories: 15
Protein: 1g
Fat: 1g