Healthy Fat

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HEALTHY FAT IS GOOD FOR YOUR BODY

HEALTHY FAT IS GOOD FOR YOUR BODY Top 5 reasons to enjoy healthy fats 1. Maintain radiant skin 2. Manage weight 3. Lower risk of heart disease 4. Absorb health-sustaining vitamins 5. Stabilize blood sugar levels Eat more of these fats Monounsaturated Fat • Olive, canola, safflower, sesame and peanut oil • Nuts and seeds • Olives • Avocados

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HEALTHY FAT IS GOOD FOR YOUR BODY

TASTY WAYS TO ADD HEALTHY FAT TO YOUR MEALS AND SNACKS FOR A BALANCED, NUTRITIOUS EATING PLAN, INCLUDE 5-6 TEASPOONS OF HEALTHY FAT EVERY DAY. • 3 Tbsp. (1/6) avocado • 2 Tbsp. hummus • 1/3 oz. nuts (8 almonds, 6 cashews, 10 peanuts, 4 walnut halves, 16 pistachios) • 1 ½ tsp. nut butter • 1 Tbsp. seeds • 1 tsp. oil • 8 large olives

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Choosing Heart Healthy Fats

Heart-Healthy Eating 1 Choosing Heart-Healthy Fats Eating some fat at your meals and snacks is actually healthy. Fat helps your body absorb certain nutrients. It adds flavor and texture to the foods you eat, and it helps you feel satisfied after a meal. It is important to understand which fats are healthiest, so you can make the best choices.

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Toolkit No. 9 Protect Your Heart: Choose Healthy Fats

protective fat, called omega-3 fats, is found in some types of fish, oils, and other foods. Monounsaturated fat:Monounsaturated fat is a type of unsaturated fat that can lower your blood cholesterol. Omega-3 fats: This type of fat helps prevent clogging of the arteries. Eat fish 2 or 3 times a week. Choose broil-ing, baking, grilling, or steaming.

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Choosing Healthy Fats

healthy fat in your diet, you can improve how well you think and feel, boost your energy, and even trim your waistline. Dietary fat and cholesterol Dietary fat plays a major role in your cholesterol levels. Cholesterol is a fatty, wax-like substance that your body needs to function properly. In and of itself, cholesterol isn’t bad.

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Healthy and Unhealthy Fats Go for the Good!

healthy fats are plant fats (like nuts or olive oil) and fish oils, or have lower saturated fat (like low-fat milk). Fats that are not healthy are saturated, like fat from animals (butter, red meat, and whole milk), and trans fat (found in processed snack foods, margarine, and many fried fast foods like French fries).

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Good Fats, Bad Fats

HEART HEALTHY (“GOOD”) FATS The fats in this category are unsaturated fats (the term unsaturated refers to the chemical structure of these fats). Unsaturated fats are found in plant foods or in fish that eat microscopic plants. One type of polyunsaturated fat -- omega-3 fatty acids -- has been found to have many positive effects.

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50 Years of American Heart Association Dietary Fats

recommendations have shifted from total fat to type of fat, and from nutrient-based to food-based with the addition of environmental and policy recommendations to support healthy lifestyles. The recommendation to reduce dietary saturated fats from current intake levels has been

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Facts About Healthy Weight

A healthy eating plan: Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products Includes lean meats, poultry, fish, beans, eggs, and nuts Is low in saturated fats,trans fat, cholesterol, salt (sodium), and added sugars Controls portion sizes Calories Cutting back on …

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Healthy Eating

Fat. Not all fat is the same. While bad fats can wreck your diet and increase your risk of certain diseases, good fats protect your brain and heart. In fact, healthy fats—such as omega-3s—are vital to your physical and emotional health. Including more healthy fat in

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MOVE! Nutrition Handout N09: What Are the Types of Fat

Most foods contain several different kinds of fat. Some . are better for your health than others. It is wise to choose healthier types of fat, and enjoy them in moderation. Keep in mind that even healthier fats contain calories and should be . used sparingly. for weight management. Here is some information about healthy and harmful dietary fats.

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What is Fat

Fat is a major source of energy and helpsour bodiesabsorb vitamins. It is also important for proper growth, and for keeping us healthy. A completely fat-free diet would not be healthy, yet it is important that fat be consumed in moderation. It is important to keep in mind that fat has the most calories compared to any other nutrient.

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Guide to Losing Fat

Guide to Losing Fat HASfit's healthy meal was made for you. You need an easy to use system to eat healthy and get lean, but not feel starved all day. We designed this system to be easy for you to integrate into your daily routine and keep it there. This is NOT A DIET. Diets are …

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CO 0251 DOC CondimentHealthyFat 1215REV

A Healthy Fat serving should contain about 5 grams of fat and less than 5 grams of carbohydrate. The following Healthy Fats meet the guidelines for one Healthy Fat serving. HEALTHY FATS LIST CO-0251-DOC_CondimentHealthyFat_1215REV.pdf. Butter: ½ Tbsp Coconut (shredded, unsweetened): 1 ½ Tbsp

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The recipes deliciously healthy dinners

need. A healthy eating plan is one that: • Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products • Includes lean meats, poultry, fish, beans, eggs, and nuts • Is low in saturated fat, trans fat, cholesterol, sodium, and added sugars

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From: healthyeating.nhlbi.nih.gov

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Breakdown of Daily Calories by Meal for Weight Loss

For healthy living and weight maintenance: Keep your calorie intake the same daily. Focus on whole unprocessed foods, whole grains, good sources of fat, and lots and lots of fruits and vegetables! NOTE: Do not attempt to consume less than 1200 calories a day. Weight loss may be the immediate result however, long term, this can significantly

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OPTAVIA Condiment List

Healthy Fats List Monounsaturated and polyunsaturated fats are considered to be more beneficial to your health than saturated fats. We recommend choosing the majority of your healthy fat servings from those two categories. A healthy fat serving should contain about 5 grams of fat and less than 5 grams of carbohydrate. The

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GUIDELINES FOR AMERICANS Healthy Eating Pattern 2015 2020

has recommendations for a healthy eating pattern. For someone who needs 2,000 calories a day, a healthy eating pattern includes: Fruits, especially whole fruits . 2 cups . A variety of vegetables — dark green, red and orange, starchy, legumes (beans and peas), and other vegetables . 2½ cups . Fat-free or low-fat dairy, including milk, yogurt

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BODY FAT RANGES FOR STANDARD ADULTS

“healthy percentage body fat ranges: an approach for developing guidelines based on body mass index.” Jebb S. McCarthy D. Fry T. Prentice AM (2004) New body fat reference curves for children. Obesity Reviews (NAASO Suppl).

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Eart ealthy Eating Plan

fruits, whole grains, low-fat dairy products, and lean protein foods contain the nutrients you need to maintain a heart healthy eating plan. Keep these recommendations and tips in mind as you build your heart healthy plate each day. Fruits 1.5 to 2 cups a day* Make half your plate fruits and . vegetables. Vegetables. 2.5 to 3 cups a day* wn

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Non Starchy Vegetables/Protein/Fat

Heart-healthy fats are lower in saturated fat and cholesterol compared to less healthy fats. Keep in mind that portion size can make the difference between a healthy fat and a not so healthy fat. Serving sizes below contain 50-120 calories and 4-8 grams of fat per serving and no carbohydrate. Heart Healthy Fats

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Coconut Oil: A Heart Healthy Fat

for guidance on what makes up a healthy diet is the 2015 Dietary Guidelines for Americans (Office of Disease Prevention and Health Promotion 2015). Recommended eating patterns that promote a healthy intake include the US Healthy Eating Pattern, the Healthy Mediterranean Style Eating Pattern, and the Healthy Vegetarian Style Eating Pattern.

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The Skinny on Visceral Fat

meat and poultry, without the skin; heart -healthy margarines; and “good” fats like olive, canola and safflower oils. You can find out how much fat is in most packaged and fast foods. Be sure to check the nutrition facts panel. It lists how much total fat and saturated fat are in the food.

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Healthy eating for Peripheral Arterial Disease (PAD)

Try to eat healthy fats more often. A healthy diet is low in saturated fat and trans fat. Healthy fats: Healthy fats are the unsaturated fats in your diet. They include: 9. Monounsaturated fat 9 Polyunsaturated fat 9 Omega-3 fat . These fats do not raise your blood cholesterol levels. They can

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HEALTHY EATING MADE SIMPLE

Balance P/F/C (Macronutrients: Protein/Healthy Fat/Carbohydrate) every 3! • Meals: Aim for all 3 macronutrients • Snacks: Aim for 2 of the 3 macronutrients • Try to eat every 3-4 hours to stay ahead of cravings and crashes • Listen to your body and eat until you are comfortable—not full

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My 30 Day Healthy Lifestyle Eating Plan

My Healthy Lifestyle Plan I II Days of the Week. Day 1: Breakfast: 1 low-fat plain Greek yogurt (6oz) ¾ cup blueberries 12 almonds or 2 tablespoons of ground flaxseed meal Coffee with milk and a sugar substitute Lunch: 1 piece of grilled chicken (4oz) 1 whole grain wrap (substitute corn

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NEMO Healthy fats for children

Low-fat and reduced-fat milks (skim milk and milk with 2-2.5% fat) are not recommended in the first two years of life. There are 3 types of fat in our diets: 1. Saturated and trans fats . Saturated and trans fats are considered less healthy types of fat as they raise blood cholesterol and …

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What is a healthy fat

What is a ‘healthy’ fat? Fat is an essential part of our diet. We need fat to help make hormones and to keep us warm, among other things. Foods containing a lot of fat are often very tasty, cheap and easy to buy. We end up eating more fat than we need. This experiment will show you which fat molecules are healthier than others.

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OPTAVIA® Healthy Exchanges

Try reduced fat (2%), and then transition to low-fat (1%) or fat- free (skim) milk. • If you drink cappuccinos or lattes — ask for them with fat-free (skim) milk. • Add fat-free or low-fat milk instead of water to oatmeal and hot cereals. • Use fat-free or low-fat milk when making cream-based dishes.

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Guidance for Industry

“healthy” on their labels which: (1) Are not low in total fat, but have a fat profile makeup of predominantly mono and polyunsaturated fats; or (2) contain at least ten percent of the Daily

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Healthy eating and stroke

Healthy eating and stroke For more information visit stroke.org.uk 5 • A good way to reduce your risk of stroke is to reduce the amount of saturated fat you eat and replace it with small amounts of unsaturated fats such as vegetable or nut oils. Some foods also contain …

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THE HANDBOOK

from poultry and visible fat from your meats. HEALTHY FATS Choose two (three, if you’re a man) servings of healthy fats each day. Fats keep you satisfied so you will be less prone to hunger. Healthy fats include monounsat- urated fats like olive oil, almonds and pumpkin seeds, and polyunsaturated fats like walnuts, flaxseeds and corn oil.

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Eating Strategies to Gain Weight

⇒ Pretzels: Naturally fat free. Look for reduced salt or salt-free varieties if you are watching your salt intake. ⇒ Crackers: Stoned wheat, sesame, bran, RyKrisp, or other low fat or fat free brands NOTE: Spread with peanut butter or add slices of cheese to boost the calories and protein. ⇒ Bagels: The bigger the better. Look for whole

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Coconut Oil: A Heart Healthy Fat

How much and what type of fat is in coconut oil? One tablespoon of coconut oil contains 14 grams of total fat, 12 grams of which are saturated fat (USDA 2017).This means that about 86% of the total fat content of coconut oil comes from saturated fat. For comparison, olive oil and butter contain 14% and 64% saturated fat, respectively (USDA n.d.).

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Lifestyle Coach Facilitation Guide: Post Core

Fat is a major source of energy and helps your body absorb vitamins. It is also important for proper growth, and for keeping you healthy. A completely fat-free diet would not be healthy, yet it is important that fat be consumed in moderation. It is important to keep in mind that fat has the most calories compared to any other nutrient.

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How to Choose Frozen Dinners

Here are the guidelines for choosing a healthy frozen dinner. Keep in mind that some healthy meals will meet some, but not all, of these recommendations: * 300-500 calories * 10-18 grams of total fat, or less that 30% of total calories * Less than 4 grams of saturated fat * Less than 600 milligrams of sodium. * 5 grams of fiber or more.

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What Can I Eat

• Fat-free or low-fat milk (1%) • Unflavored soy milk • Best Choices of Plain, nonfat yogurt • “light” yogurt Grains and Starchy Vegetables The best choices are whole grain foods, beans, peas and lentils and starchy vegetables without added fats, sugars or sodium. Best Choices of Whole Grain Foods Look for cereals, breads, and

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Inside this Guide

sandwich meat, sausage, bacon and hot dogs. These can be high in sodium and fat. • Try to eat four servings a week of nuts, seeds or legumes (beans). These can be good sources of healthy fats, nutrients and/or fiber. • Aim to eat less than 1,500 mg of sodium per day. This will help you and your family members maintain a healthy blood pressure.

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Healthy Eating Tips Truck Drivers

o low fat granola bar, or high fiber bar o low fat or light yogurt (add a high fiber cereal for a creamy but crunchy snack) o whole grain pretzels o whole grain crackers with a thin layer of peanut butter or reduced fat cheese o nuts (be mindful of portion size). A serving …

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Healthy Eating in Schools

(such as vitamins, minerals and protein) and fibre without too much fat (especially saturated fat), sugar and salt. The Eatwell guide below shows the types and proportions of foods needed to make up a well-balanced, healthy diet. 1 National Diet and Nutrition Survey Rolling programme Results from Years 1-4 (combined) for Scotland (2008/09-2011/12)

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Healthy snacks fact sheet Baker Institute

Healthy Vnacks page 2 Fruit Choose a serve of fruit. Some fruit examples: • 1 medium piece of fresh such as an apple or small banana • 2 small pieces of fruit such as kiwi fruit, mandarin • 1 cup of chopped fresh fruit or berries • 15 grapes • 140g (snack tub) of canned fruit in juice • A snack size box of dried fruit or 4 apricot halves or 20 sultanas

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Session 3: Healthy Eating

Choose Healthy Fats Some fat in the diet is needed for health. MyPlate recommends that you replace unhealthy fats with healthy ones. This can help: • Lower the levels of “bad” cholesterol and triglycerides in your blood. This lowers your risk of heart attack and stroke.

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From: diabetesprevention.pitt.edu

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Position of the Academy of Nutrition and Dietetics

Dietary Fatty Acids for Healthy Adults ABSTRACT It is the position of the Academy of Nutrition and Dietetics (the Academy) that dietary fat for the healthy adult population should provide 20% to 35% of energy, with an increased consumption of n-3 polyunsaturated fatty acids and limited intake of …

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Smart Snacking for Adults and Teens

fresh veggies, and 1 ounce low-fat mozzarella cheese. • Create a scrumptious yogurt parfait by layering 6 ounces of fat-free yogurt with ½ cup fresh or frozen fruit, then sprinkle ¼ cup (or less) low-fat granola on top. • Prepare instant oatmeal using fat-free milk, 1 tablespoon maple syrup, a sprinkle of cinnamon, and ¼ cup dried fruit.

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Advice for those keen to lower their cholesterol

Nut and seed bars, reduced fat coconut milk. Lean bacon, low fat sausages, low . fat burgers, mutton, liver, coated meat, meatballs. Read labels to find lowest saturated fat versions. Semi-skimmed milk (2%), reduced fat evaporated milk. Half fat yogurt, low fat or non-dairy . ice cream. Modest portions of medium fat cheese e.g half fat chedder

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Healthy Food for Life

in vegetables, fruit, and whole grains, and high in salt, calories, saturated fat and added sugars. A healthy diet is crucial in maintaining a healthy weight as well as encouraging positive lifestyles generally. The findings of Irish adult and children nutrition surveys over the last ten years show that eating habits

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Tips for Eating Healthy on Campus

contains 410 calories and 9 g saturated fat. Rather, choose a grande non-fat latte for only 130 calories and a good-for-your-muscles/bones 13 g protein and 450 mg calcium! Eat non-fat/ low-fat frozen yogurt at Pinkberry topped with fresh fruit instead of regular ice cream. Choose the mini size and make one of the toppings fruit for bonus points!

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Toddler Factsheet HEALTHY EATING FOR TODDLERS

is higher in fat and lower in fibre than that recommended for adults and children over five years. A healthy balance of nutrients will be supplied by combining foods as shown in factsheet 1.2. Three meals of toddler-sized portions and two to three nutritious snacks per day should provide all the nutrients and energy they need.

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