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The Big Fat Truth: Why Non-Fat Isn't the Answer

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Trying to lose weight? "Have a small amount of fat at every meal," says Katherine Zeratsky, an RD at the Mayo Clinic in Rochester, Minnesota. "It digests slowly, so you'll feel satisfied for a longer period of time, and you'll eat less overall." Reach for a few of these heart-healthy choices every day.

1 ounce (23 nuts): 163 calories, 14g fat (1g saturated)

Walnuts (chopped)
1/4 cup: 193 calories,18g fat (1g saturated)

1/4 California avocado: 57 calories, 5g fat (1g saturated)

Olive Oil
1 tablespoon: 119 calories, 14g fat (2g saturated)

Peanut Butter (smooth)
1 tablespoon: 94 calories, 8g fat (2g saturated)

Olives (green or black)
8 jumbo olives: 54 calories, 5g fat (1g saturated)

Sunflower Seeds (unsalted, roasted, hulled)
1/4 cup: 186 calories, 16g fat (2g saturated)

Three Smart Swaps

Need to start small? Switch from...

  • ...Regular bacon to turkey or Canadian bacon. "Pork bacon is loaded with saturated fat," says Emily Rubin, RD. Canadian and turkey bacon are much leaner choices.
  • ...Stick margarine to tub -- or even better, to butter. Stick margarine can have three times the trans fats the tub version does. Butter has no trans fats.
  • ...Premium ice cream to low-fat. "Two scoops of the premium kind can have 11 grams of saturated fat -- about half the amount you should eat for the entire day," warns Rubin. Low-fat ice cream can have less than one gram.

Originally published in FITNESS magazine, June 2009.


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myksmurf wrote:

This is a great article and it offers great value, however i feel that the writer should expound more on saturated and unsaturated fats...there are other articles I have read which say different about saturated fat, being healthy. source:

5/19/2014 03:30:35 AM Report Abuse
rlnslo wrote:

I agree with wcmarkham above. This article is NOT well-researched. The author's take on fats is skewed. The ONLY thing the author got right in this write-up was under UGLY fats. Everything else is giving nutritionally-hurtful information. No wonder people are sick. They get a lot of bad advice. Research and rewrite or simply take down!!!

4/29/2014 09:52:57 PM Report Abuse
forestjames3 wrote:

Never thought that eating fat can help us lose fat. So if we eat good fats we can actually lose weight. I,m a weight loss expert and gives instructions to people who want to lose weight. You article was really informative and i will definitely do more research on it.

1/21/2014 10:52:56 AM Report Abuse
wcmarkham57385 wrote:

Very misinformative article. SATURATED FATS ARE GOOD FOR US! And coconut oil is a super food! Mother's milk is best for babies and it's mostly saturated fats!

1/15/2014 01:26:23 AM Report Abuse
JackLent wrote:

Definitely great info. Fats are never the enemy! This article below goes over some great info and the science behind why fats are your friend.

1/5/2014 05:21:20 AM Report Abuse

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