Nutrition Information |
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How to Substitute Fat in Your Everyday Diet
Fat is a nutrient that is a contributor to the increasing problem of obesity in the world today. It's stored in the fat cells of the body. The number of fat cells is estimated to be around 50 billion for the average person. It can be up to 100 billion for the obese person. Fat cells are like storage tanks of energy to be used for later use. It has been shown that obese people who binge eat may stimulate baby fat cells to sprout to increase the number of fat cells they have. Fats are found in foods such as butter, margarine, oils, fats, dripping, nuts and oil seeds. Research conducted indicates that good fats such as fish oils especially deep sea fish, olive oil, canola oil, avocado and nuts contain important fatty acids which if taken by people aged 65 plus reduced the risk of a fatal heart attack by 44%. Other names for fats include? Lard, animal shortening, coconut oil, palm oil, vegetable oil, butterfat, whole milk solids, copra, tallow, chocolate chips, shortening, margarine, cocoa butter. Now lets have a look at the different types of fat. There are three types of fat to found in the diet. Saturated fats - are found mainly in animal products and do the most damage and are the most related to the build-up of cholesterol in the arteries. . Research has indicated that saturated fats in the diet can increase LDL cholesterol levels in the blood, which is the unwanted cholesterol and should be avoided. The following foods contain this type of fat: Meat Dairy Eggs Cakes, biscuits and pastries Monounsaturated fats - Monounsaturated fats help to decrease the cholesterol and LDL levels in the blood. The following foods contain this type of fat: Olive Oil Canola Oil Peanut Oil Polyunsaturated fats - Polyunsaturated fats in small quantities can help to decrease total cholesterol. Examples of polyunsaturated Fats - would be vegetable oil and palm oil. As pointed out before, consuming fats is the major culprit that leads to fat being on the human body mainly because fats are high in calories. I recommended that people eat less than 20% of total their total calories from fat. We also know that eating too much fat leads to health problems and weight-gain, but we do need some healthy fats in our diet. Fats are a source of soluble vitamins A, D and E. Fats provide hormone production and skin health and protection of vital organs and insulation Too much fat in the diet however, can increase the risk of a number of lifestyle diseases that are common in the western world So Please? Limit the saturated fats in your diet - which includes butter, cream, full-fat dairy products, fatty meats, cakes, pastries and fried foods. Choose lean meats where possible and trim visible fat and skin before cooking Select low fat dairy products where possible Be aware of the hidden fats in processed foods and foods high in salt Choose liquid fats over solid fats e.g. olive and canola oil over butter Include amounts of unsaturated or 'good fats' in your diet. Sources include fish, olive and canola oil, nuts and avocado Also try to include the good omega-3 fats daily - fatty fish such as salmon, tuna, and sardines are good sources and try to eat three fish meals a week if you can. Below is a list of fat substitutions that you can apply in your everyday diet whether it is at work, home, or dining out. Current Food Change to Cheese - High fat types?Cheddar and other hard cheeses. Lower fat varieties e.g. Edam, Cottage, Mozzarella, Ricotta, Gouda. Chips/French fries Thick cut 'wedges' or oven baked chips Chocolate Eat in moderation and buy the best quality. Substitute jelly babies or other sugar treat. Cream Reduced fat cream, use low-fat yoghurt or evaporated skim milk. Creamed Soups Check label for fat, use clear soups. Croissants, pastries Bagels, bread rolls, finger buns. Custard Low fat custard Doughnuts Crumpets, plain scones, raisin loaf. Ice Cream Reduced fat Varieties. Meat (beef, lamb, pork) Lean beef, trim lamb, new pork or other 90%. Fat free cuts/mince. Muesli Bars Check label for fat, buy breakfast bars, Power bars. Pies Reduced fat pies, use filo pastry Potato Crisps Pretzels Salad dressings - Mayonnaise, French Use vinegar or lemon juice Savoury biscuits Wheat crisp bread Sweet biscuits Plain biscuits wheat meal. TV meals Lower fat varieties (check label for fat). There are many ways to achieving a reduced fat diet. Here are some examples: Breakfast � If you like butter or margarine on toast, only have it on the last slice you eat. � If you don't feel like a solid breakfast, have a fruit smoothie. � Mix up your own cereal from two or three types and give your creation a name. Lunch � If you eat lunch away from home, plan it the night before. Make sandwiches before you go to bed. � Try some thick vegetable soup with a fresh bread roll to dip. � Invest in a cool bag to keep your lunch fresh. Dinner � Try oven-baked potato wedges with a salsa topping. � Go for fresh pasta with a quick tomato and basil sauce. � for dessert, have a piece of fresh fruit with a yoghurt topping. Snacks � Salsa dip with pretzels � Plain fruit loaf � Yoghurt � Vanilla dairy custard. Before a workout � Small glass of fruit juice � Banana and Custard � Half a slice of toast with jam. After a workout � Fruit/canned fruit � Wheat Bites � Rice cakes with honey. At Work � On your desk - bottle of water or glass to use at the water dispenser. � In your desk - piece of fruit, small pull-top can of baked beans/creamed corn/stewed fruit. � Bring a few ingredients from home to be combined at work. � Keep some cutlery where you work. On a Plane � Order a special meal when you book your ticket. You'll usually get served first. � Ask for an extra roll or two. At the Hotel � Take your own favourite cereal and reduced fat milk. � Ask that the foods be removed from the snack bar. Eat your own low fat nibbles. Take-Aways Burger Bar - Plain grilled burger, skim milk milkshake. Pizza Parlour - Gourmet pizza with lots of veggies, go easy on the cheese. Kebab House - A little meat with a lot of salad. Sandwich Bar - Salad sandwiches/Rolls. Club - A little meat, heaps of mashed/jacked potato and veggies, pasta/rice. Indian - Lots of boiled rice, tikka, plain naan, dahl soup, raita. Chinese - Lots of boiled rice, chop suey, steamed dishes, plain noodles. Italian - Tomato-based dishes, plain bread. Suggestions in General � Record your food intake to identify problem areas. (Eg. Emotional eating, unwanted hunger craves, over-eating) � Pay specific attention to the times when you over eat. � Try to avoid severe food restriction (like fasting, low calorie dieting). � When measuring your progress, monitor body fat levels, not weight throw the scale out. � Aim for slow fat loss (one pound / week) Gary Matthews is a fitness trainer from "down under" who has been coaching clients from athletes to bodybuilders for two decades. You may contact Gary directly at [email protected] and visit his website at http://www.maximumfitness.com.
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MORE RESOURCES: Holmes Beach enacts vacation rental moratorium The Anna Maria Island Sun Newspaper Florida Gov. Ron DeSantis talks about Anna Maria Island vacation rental conundrum Sarasota Herald-Tribune New study finds 1 in 12 vacation rentals have hidden cameras ConsumerAffairs Challenges For Hotels, Gains For Short-Term Rentals – 3 Charts Skift Travel News Citing housing crisis, Santa Cruz County supervisors take aim at vacation rentals Lookout Santa Cruz Help! My $1,988 Spring Break Rental Was Canceled at the Last Minute. The New York Times Are short-term rentals good for Providence? What about Block Island? Why the answer differs The Providence Journal VROCNJ – Rental of the Week: 2948 Asbury Ave., OCNJ breakingac.com Green Bay area Airbnb NFL draft prices have started to moderate. Why that's a good thing Green Bay Press Gazette WATCH: Nick Saban lists down harsh rules for his vacation rental guests in latest commercial Sportskeeda DeSantis announces executive actions related to Helene during stop on Anna Maria Island Sarasota Herald-Tribune Tripadvisor Shutters Vacation Rental Direct Bookings in Favor of Third-Party Providers Skift Travel News Beaches remain closed. Visitors advised to rethink trips to Sarasota or Manatee beaches Sarasota Herald-Tribune Gov. DeSantis vetoes vacation rental bill News 13 Orlando 'It's pervasive': Palm Coast locals say vacation rentals have become their nightmare in paradise Palm Coast Observer and Ormond Beach Observer Newsom signs consumer protection bills on vacation rentals, overdraft fees and credit scores Capital Public Radio News Summit County officials can now ask platforms like Airbnb to remove listings for unlicensed short-term rentals Summit Daily Vacation Rentals Florida Trend Vacasa Founder Knocks Pacaso’s Fundraising as Deceptive Skift Travel News Vacasa Lost 9% of Its Vacation Rentals in the Last Year, Doesn’t See Profitability in 2024 Skift Travel News Vacation rentals among new offerings along Columbia River | Provided by Crescent Ridge The Seattle Times Vacation Rentals: How to Shrink Your Carbon Footprint The New York Times Florida Gov. DeSantis vetoes vacation rental bill that gave state more authority Tallahassee Democrat Maui County’s vacation rentals at 49.3% occupancy in June, down double-digits from last year Maui Now Park District forced to end vacation rentals at historic Belle Baldwin house Vashon-Maury Island Beachcomber DeSantis vetoes short-term vacation rental bill Florida Phoenix DeSantis vetoes bill over vacation rental regulation Tampa Bay Times Letter: Vacation rental vs. low to middle-class housing | Opinion Newport News Times Buckingham Vacation Rentals Visit Lake Tahoe Honolulu Has Been Fighting Over Illegal Vacation Rentals Since The 1970s Honolulu Civil Beat Maui County’s Move Against Vacation Rentals Likely To Bog Down In Court Honolulu Civil Beat West Michigan beachfront town works to ban short-term vacation rentals Detroit Free Press Vacation Rentals and Luxury Trips: Travel Startups Raise $106 Million Skift Travel News Amid housing crisis, Maui commission votes to phase out thousands of short-term rentals Hawaii News Now Lee Cataluna: Phasing Out 7,000 Vacation Rentals On Maui Would Be A Sea Change - Honolulu Civil Beat Lee Cataluna: Phasing Out 7,000 Vacation Rentals On Maui Would Be A Sea Change Honolulu Civil Beat Want a Bargain on Your Beach House Rental? These Are the Cheapest—and Priciest—Months Realtor.com News Indian Rocks Beach prepares for legal fight after rejecting vacation rental compromise ABC Action News Tampa Bay Vacation Rental Prices Come Down From Pandemic High The Vineyard Gazette - Martha's Vineyard News Maui Council Budgets $300,000 To Study Impacts Of Eliminating 7,000 Vacation Rentals Honolulu Civil Beat Florida’s Vacation Rental Bill awaits Gov. Ron DeSantis' review. St. Augustine Record Decherd adding hotel/motel tax for temporary lodging Winchester Herald Chronicle Maui County weighs phasing out vacation rentals West Hawaii Today Can you still get a rental this summer on Cape Cod? Yes, but here's what you should know. Cape Cod Times Counties differ in approach to regulating vacation rentals West Hawaii Today Short-Term Dwelling and Vacation Rental Licensing Boulder County (.gov) Maui Mayor Richard Bissen announces bill to phase out vacation rentals in apartment districts Maui Now Vacation rental crackdown may lower condo prices in Maui County University of Hawaii System Hawaii’s vacation rentals total nearly 6% of housing supply Hawaii Tribune-Herald A Statewide Ban On Vacation Rentals? The Idea Is Gaining Steam After The Maui Fires Honolulu Civil Beat New era of policing vacation rentals in Santa Cruz County pushes complaints, violations into public view Lookout Santa Cruz Amid housing crisis, Maui commission considers phasing out thousands of vacation rentals Hawaii News Now How to Avoid Paying Vacation Rental Fees The New York Times Tybee officially passes ban on vacation rentals. Here's what that means for the island WJCL News Savannah Vacation rental bill divided lawmakers. Now it's drawing calls for DeSantis to veto it Tallahassee Democrat City Considers Tightening Vacation Rental Ban outlooknewspapers.com Governor signs measure giving counties authority to convert vacation rentals into housing Hawaii News Now Maps of vacation rentals in San Diego are fueling a fiery debate about the city's housing crisis — here's why Yahoo Finance Best Mattress for Vacation Rentals (2024) Mattress Clarity Indian Rocks Beach poised to battle in court after scrapping proposed changes to vacation rentals WTSP.com DeSantis vetoes vacation rental bill Fort Myers Beach Talk As vacation rentals eat up housing in South Florida, controlling them might become harder | Opinion Miami Herald |
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