Health Benefits of Sweets + Fats: Essential Fatty Acids

Health Benefits of Fats

Because oils contain the essential fatty acids linoleic acid and alpha-linolenic acid, there is an allowance for oils in the MyPlate food guide.

Oils are the major source of fatty acids that are necessary for health—called “essential fatty acids.”

While consuming some oil is needed for health, oils still contain calories. In fact, oils and solid fats both contain about 120 calories per tablespoon. Therefore, the amount of oil consumed needs to be limited to balance total calorie intake.
In addition to vegetable oils, such as olive, canola and soybean oils, a number of foods are naturally high in fats, like:

nuts
olives
oily fish
avocados

Good News About Sweets

Health Benefits of SweetsChocolate is a favorite sweet treat that also has health benefits. It contains flavonoids, which act as antioxidants. Antioxidants protect the body from aging caused by free radicals, which can cause damage that leads to heart disease.

While chocolate contains ingredients beneficial to health, it does not mean you should overeat chocolate. Chocolate bars and candies are often high in fat, sugar and calories. Moderation is always the key and dark chocolate conveys more benefits than milk chocolate!

Sweets and fats can contribute to optimum health due to the health promoting phytochemicals they may contain – many of which are still being identified.

References:

1. U.S. Department of Agriculture. ChooseMyPlate.gov Website. Washington DC. What are ‘oils?’ http://www.choosemyplate.gov/food-groups/oils.html. Accessed March 9, 2015.

2. Kim J, Kim J, Shim J, Lee CY, Lee KW, Lee HJ. Cocoa phytochemicals: recent advances in molecular mechanisms on health. Crit Rev Food Sci Nutr. 2014;54(11):1458-72.

3. Benzie IF, Choi SW. Antioxidants in food; content, measurement, significance, action, cautions, caveats, and research needs. Adv Food Nutr Res. 2014;71:1-53.

This article found at
http://www.healthyeating.org/Healthy-Eating/All-Star-Foods/Sweets-Fats.aspx

Nutritious Eating Out

When eating out, try these tips to make choices that are consistent with your regular eating goals:

Before you leave home:
Eat a small portion of something so you don’t arrive at the restaurant overly hungry. Think about what you might order so you don’t rush into a decision at the restaurant.

When ordering:
Choose items that indicate “low-fat” or “heart healthy” to be consistent with a lower-fat meal plan.

Avoid dishes described as buttery, buttered, fried, pan-fried, creamy, scalloped, au gratin, extra crispy, sautéed, and à la mode; these will be high in fats from butter, oil, cheese, cream, or ice cream.

Order dishes that are grilled, broiled, steamed, stir-fried, roasted, and poached; these are generally much lower in fat and calories.

Ask to have your food prepared without butter or cream.

When selecting a side dish, choose steamed or raw vegetables, a baked potato, or plain rice.

Order potatoes baked, broiled, or roasted rather than fried. Ask for butter or sour cream on the side, or substitute salsa or chives.

Ask for steamed vegetables or a salad instead of fries, and fresh fruit instead of coleslaw.

Get a broth-based soup, such as minestrone or chicken noodle, which will have fewer calories than a cream soup.

Choose breads and pitas over croissants.

Order water — it’s free! Be careful of unlimited refills on soda and lemonade.
When ordering pizza, order half the amount of cheese and choose vegetable toppings. Eat one or two slices and take the rest home for another meal.

Choose seafood, chicken (without skin), or lean meat.

At a deli, pick turkey, ham, or lean roast beef, which are lower in fat than tuna salad, salami, and bologna.

Order a salad and split an entrée with a friend.

Order dressings and sauces on the side so you can control how much is used.
Ask if you may order a half-portion, or have half the meal boxed up ahead of time.

Avoid all-you-can-eat buffets. Almost everyone overeats when there is so much variety and unlimited portions.
While waiting for your meal:
Drink a full glass of water before your meal arrives.

Avoid ordering alcohol before your food arrives, since it increases your appetite.
Set a limit on bread and tortilla chips.

When eating:
Eat salads, vegetables, and fruit before the main entrée. This will fill you up and allow you to take more calorie-dense food home with you.

Eat slowly. It takes about 20 minutes for your body to realize it’s full!
If ordering dessert, split it with others at the table.

Tips for ordering at different types of restaurants:

Fast Food:
Order burgers without cheese, special sauces, and/or bacon.
Try a grilled chicken sandwich.
Don’t super-size.

Chinese:
Choose entrées with a lot of vegetables.
Avoid egg rolls and egg drop soup.

Italian:
Avoid cheese- and meat-filled pastas.
Order tomato or marinara sauces; avoid white sauces.

Mexican:
Use salsa instead of sour cream, cheese, and/or guacamole.
Try chicken fajitas.
Limit deep-fried foods such as chips, taco shells, and chimichangas.

Steakhouses:
Three to six ounces of meat is a typical portion (about the size of one to two decks of cards). Take the rest home for another meal.
Ask to have your meat trimmed of all fat before cooking.
Ribs, T-bone, and Porterhouse steaks tend to be the fattier cuts; order sirloin or tenderloin steaks for a leaner cut of meat.
Choose a garden salad instead of the Caesar salad.

This story found at http://www.uhs.wisc.edu/health-topics/healthy-lifestyle/eating-out.shtml