The Big Fat Truth: Why Non-Fat Isn't the Answer
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)
1/4 cup: 193 calories,18g fat (1g saturated)
1/4 California avocado: 57 calories, 5g fat (1g saturated)
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)
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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