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Dietary Fat
Have you noticed that you are ravenously hungry an hour or two after certain meals? Or that you stay fuller, longer after others? Many people have learned that adding protein to their breakfast meal is the best insurance against the mid-morning munchies. And a bit of chicken in your lunchtime salad may help you make it to dinner without a trip to the vending machines. Protein, it turns out, enhances satiety (the feeling of fullness) and helps you lose weight.
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Weight loss behaviors, Benefits or hazards of certain foods, Dietary Fat, Overweight/obesity, Research on obesity/overweight, Regulation of appetite, Hormones, Nutrition, Healthy eating, Protein, Carbohydrates, Weight loss
“Eat more, weigh less” sounds like a slogan for the type of weight loss products you find on the back pages of your favorite woman’s magazine. But, a study in the August 2006 issue of Journal of the American Dietetic Association has found that people who eat diets containing a lot of low energy density foods, such as fruits and vegetables, eat more than people who eat diets rich in energy-dense foods (such as chips and other snack foods with high fat contents). Despite eating a greater amount of food, by weight, people eating a low energy density diet consume fewer calories. So, they can indeed eat more and weigh less than people who eat high energy dense diets.
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Weight loss behaviors, Benefits or hazards of certain foods, Public health, Dietary Fat, Food labels, Overweight/obesity, Research on obesity/overweight, Calorie counting, Healthy eating, Serving size
Hey, calorie counters out there. Did you add it all up and think you did a pretty good job this week? But you still didn’t lose any weight. Must be your slow metabolism, right? Or maybe it’s your condiments.
Condiments are those little dabs of this and that we slather on food to make it taste better. There are hundreds, maybe thousands, of different kinds of condiments, ranging from the more mundane (ketchup and mayo) to the exotic, such as raita (a South Asian treat made from yogurt, vegetables, herbs and spices), bagoong monamon (salted fish sauce), and ponzu (a Japanese dipping sauce).
Like all other foods, some are low fat and low calorie and others pack a diet-busting wallop of both. If you aren’t paying attention, you could be getting more calories and more fat from your condiment than you are from the food you put it on. Here are some examples from my own refrigerator:
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Weight loss behaviors, Benefits or hazards of certain foods, Dietary Fat, Food labels, Overweight/obesity, Cholesterol, Food policy, Nutrition, Healthy eating
So, what exactly is in the yogurt we are buying? Let’s take a look, starting with “Yobaby,” the health food for babies and toddlers. The food label states that “Yobaby” is made from cultured pasteurized organic whole milk. Sound good? I guess. All real yogurts are made from milk, although not necessarily from organic milk nor from whole milk which is naturally rich in fat content. The package label also says that “Yobaby” is made without the use of antibiotics, synthetic growth hormones or toxic pesticides. All of that is indeed good.
However, the second ingredient listed on the “Yobaby” label is “naturally milled organic sugar – organic, yes, but sugar nonetheless. Ingredient order on labels is based on how much of the substance is in the food. There are 16 grams of sugars in a 4 ounce container of “Yobaby.” Although some of these sugars are the naturally occurring milk sugars, the label makes it clear that additional sugar has been added. In fact, there is twice as much sugar in “Yobaby” than there is in plain unsweetened yogurt. Is this a health food? Or is it a dessert? No wonder my granddaughters love this stuff!
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Lipids, Benefits or hazards of certain foods, Public health, Dietary Fat, Food labels, Children, Weight loss (benefits), Overweight/obesity, High fructose corn syrup, Food policy, Calorie counting, Nutrition, Healthy eating, Weight loss
Multiple choice - What is the leading source of saturated fat in American diets?
a. Beef
b. Milk
c. Cheese
The answer is cheese according to Marion Nestle, a university based nutritionist, in her recently published book "What to Eat." She goes on to explain that a hard cheese, like cheddar, may be one-third fat by weight (oh my!). Close to two-thirds of the fat in cheddar is saturated (bad fat). A slice of cheddar cheese or a few small cubes can have 120 calories and about 10 grams of fat, 6 grams of which are saturated.
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Weight loss behaviors, Lipids, Benefits or hazards of certain foods, Dietary Fat, Food labels, Overweight/obesity, Heart disease, Calorie counting, Nutrition, Healthy eating
According to a survey by the Food Marketing Institute, almost 60% of food shoppers are trying to buy healthier foods. Most of them said they were trying to buy foods that would help them lose weight. And the food industry is always trying
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Weight loss behaviors, Benefits or hazards of certain foods, Public health, Tools, Dietary Fat, Food labels, Overweight/obesity, High fructose corn syrup, Food policy, Calorie counting, Portion control, Eat local, Protein, Carbohydrates, Serving size, Weight loss
Remember when the Super Size Me guy gets told he has evidence of liver damage from pigging out at McDonald’s? Well, it turns out that overeating and weight gain are associated with the accumulation of fat in the liver. This shouldn’t really be a surprise -- the folks who help create foie gras by force feeding geese have known this all along.
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Filed Under:
Diabetes , Benefits or hazards of certain foods, Public health, Dietary Fat, Weight loss (benefits), Insulin resistance, Liver disease, Metabolic syndrome, Research on obesity/overweight, Calorie counting, Nutrition, Healthy eating, Complications of obesity
Total Fat, Saturated Fat, Trans Fat, and Cholesterol Content Per Serving*
Product
Common Serving Size
Total Fat g
Sat. Fat g
%DV for Sat. Fat
Trans Fat g
Combined Sat. & Trans Fat g
Chol. mg
%DV for Chol.
French
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Benefits or hazards of certain foods, Dietary Fat
We’ve heard that trans fats are bad for us and something we should avoid. In fact, trans fats notoriety has earned them a place on the Nutrition Facts food label starting this year. We are also familiar with the fact that polyunsaturated fats
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Filed Under:
Lipids, Benefits or hazards of certain foods, Dietary Fat
One reason for this is that obese people make cholesterol at higher rates than do lean people. So the contribution of dietary cholesterol is less important than that being produced internally. The report goes on to state that "the most effective way for obese people to normalize their blood lipids is to lose weight."
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Filed Under:
Lipids, Dietary Fat, Weight loss (benefits), Cholesterol, Healthy behaviors
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