getting in fats!

Posts: 24,638
6/18/11 1:43 P

While scientists may have differences on certain points within the great fat debate...there is much agreement on many issues. General agreement within the scientific community and the latest guidelines based on research and convincing evidence are:
1. replacing saturated fat with healthy polyunsaturated fat (PUFA) is beneficial for health and cardiovascualar disease.
2. total fat intake is NOT as important as type of fats
3. Monounsaturated fats provide a similar but lesser effect on LDL and cholesterol ratio than PUFA.
4. n-3 fatty acids are beneficial and should be include in the diet at least twice weekly.
5. the ratio of n-3 to n-6 fatty acids is overstated and not of concern.

Hope this helps
Dietitian Becky

Edited by: DIETITIANBECKY at: 6/19/2011 (09:00)

Posts: 144
6/18/11 12:32 P

Does Sparkpeople really make no distinction between Omega-6 vs Omega-3 in regards to polyunsaturated fat consumption?

Posts: 24,638
6/18/11 11:13 A

The latest guidelines still support the use of polyunsaturated fats and monounsaturated fats for overall heart health. Current research is investigating saturated fat sources. Different types of satuarated fats are used differently by the body--so lard, butter, beef tallow, coconut oil, etc---all have a different reaction. IN THE FUTURE, we will probably have guidelines for various types of saturated fat....but for NOW...saturated fat should be 10% or less of total calories and one should use primarily polyunsaturated fat and monounsaturated fat for overall health benefit.
SP Registered Dietitian

SparkPoints: (72,518)
Fitness Minutes: (67,620)
Posts: 9,840
6/18/11 1:03 A

The latest research shows that saturated fat isn't as bad as people thought. In fact, it may be better for us than some of the poly-unsaturated fats. I still stay away from trans fats.
www.reuters.com/article/2010/02/04/us-fat-
heart-idUSTRE61341020100204

Posts: 923
6/18/11 1:00 A

Getting most of your fat source from meat and dairy aren't necessarily the best options because those are mainly made up of saturated fat which isn't good for your heart in if you have too much of it. It doesnt all have to be avoided though, but there are a lot of heart healthy fats (mono and polyunsaturated fats) that are easy to work into your diet too. You could add peanut butter or almond butter to your protein shakes, avocado mashed on toast or guacamole with pita chips and veggies, dress salads or grilled veggies with olive oil and balsamic, eat fatty fish (like salmon or sardines) even just snacking on small handfuls of trail mix with nuts and seeds in it.

Good luck!

Posts: 31
6/18/11 12:04 A

You try things like maybe using real mayonaise and butter with meals. Congrats!

SparkPoints: (72,518)
Fitness Minutes: (67,620)
Posts: 9,840
6/17/11 11:59 P

If you eat regular meat instead of the shakes for protein, it already has the fat in it. I also enjoy real cream in my coffee and real fat in salad dressings.

Posts: 17
6/17/11 11:52 P

so i have only been doing this (this time around) for a week but have been "dieting" for two week and have had awesome success. I am mostly eating protien shakes, i haven't been approved yet but i will be having WLS in the next two months or so and im trying to get used to the idea of a liquid diet (required for a couple weeks pre and post surgery). I'm eating actual food as well but not much of it.

so anyway, since i started tracking here on sp i realize i am having very hard time getting the proper amount of fats in...i switched from skim milk to 1% but that wasn't enough...i drink skim and the idea of going above 2% makes me gag....any tips on how i can get some fats into my diet?

thanks,
M

Edited by: BEWYRD at: 6/18/2011 (00:11)