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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.

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

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

Avocado
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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geoffloomis wrote:

The problem with research is that it contradicts itself. You have to look at the whole body of research on one topic and make your decision from that. Saturated fats on the whole are still shown to be bad.

8/8/2014 05:41:57 PM Report Abuse
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: http://loseweightlegit.com/

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. http://www.easyweightlossfast.com

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

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