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nutrient absorption - food pairings

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7/28/13 7:32 A

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Some fat tidbits:

fat is needed for absorption of vitamins A, D, E, and K
the goal is to balance omega 6 : omega 3 fats in a 1:1
omega 3 consumption bfore sun exposure maximizes vitamin D absorption from the rays
fats digest slower and keep you fuller longer.
the brain is 60 percent fat and needs fats for fuel and protection

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7/27/13 8:35 P

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Thanks both of you - one of my flaws is my all-or-none thinking!

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7/27/13 12:33 P

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My RD advice echos Tanya's below. I don't have the time to worry about the "ideal" pairings so I try to get a mix of each nutrient in each meal/snack but don't worry about the percentage on a per meal basis. I tend to look at the mix for the day.


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TONKA14's Photo Posts: 4,947
7/27/13 11:54 A

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While research will talk about getting the "full benefit" or the best absorption doesn't mean that you aren't getting any absorption. Absorption is influenced from a variety of things like what foods you eat together but also any other medical conditions or medications you take. It really isn't an all or nothing situation.

Being conscious of your dietary fat intake is definitely a good thing, especially when you're trying to reduce your risk of heart disease or lose weight. But if you take it too far, you could be putting your health in jeopardy. This article written by an Registered Dietitian will explain more.

6 Risks of Eating a Low-Fat Diet
How Low Can You Go? The Big Fat Truth about Low-Fat Diets

Coach Tanya

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7/27/13 9:54 A

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Hi all,

Please respond only if your info is evidence-based, as I am already confused enough with all the contradictions in nutrition books/forums.

I feel a bit confused and stressed-out about food pairings. My OCD is coming out, I suppose. So, I understand that to get the full benefits of vitamins and minerals from veggies and fruit, you need to eat them with some fat. But at the same time, I try to prepare my recipes so that they are low-cal. So, for instance, I made this the other day:

I made it as written, except that, instead of 2 Tbsp of olive oil, I added only 1 tsp. Will this impact my nutrient absorption?

Another question - does this mean, that eating a bowl of 0% fat yogurt with a handful of raspberries is not a healthy snack. MUST I add a few nuts or seeds?

It's not that I am trying to eat no fat, it's just that I try to eat low-calorie snacks, and it's hard to meet my calorie goal when i add nuts or oil to everything.

(By the way, I am mostly vegetarian and the only dairy I eat these days is yogurt.)

Thanks kindly!

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