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good fats versus bad fats



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UKNOWITNOW
Posts: 357
6/17/14 5:03 P

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Thanks, I will try it again.



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PARICARP
PARICARP's Photo SparkPoints: (13,668)
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6/17/14 1:46 A

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A huge misconception with eating "healthy" foods versus "unhealthy" is that you feel you can eat a whole lot more of them. Ultimately, if you're going over your daily recommended allotment, whether it be calories, fat, protein, carbohydrate, you're body stores all excess energy as body fat. Whether or not it comes from a quote/unquote "healthy" source doesn't make a difference.



DIETITIANBECKY
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6/16/14 11:31 A

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So to enter values that go along with national health recommendations, first check your SP fat range. Let's say the upper end of the range is 60 grams.

--Saturated fat should make up no more than 1/3 your fat intake, so you could enter 0 - 20 grams as an amount (that would be 1/3 or less).

--The polyunsaturated fat and monounsaturated fat should make up the other 2/3 or more. So you could enter 0-60 grams for both. And as long as you are still within your total SP fat range, you would be meeting overall need.

If the upper range is different than 60 for you, we can help with the math if needed. Just let us know.



Does this help.

Becky
Your SP Registered Dietitian



UKNOWITNOW
Posts: 357
6/15/14 11:17 P

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Tried it unsuccessfully. It wants me to put numbers in before it will let me save it and go to the next one.



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UKNOWITNOW
Posts: 357
6/15/14 11:11 P

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Thanks Becky. I will try doing that



 Pounds lost: 25.0 
 
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DIETITIANBECKY
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6/15/14 2:12 P

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Good point Russell.

If you look at your SP fat range (grams);
--set your saturated fat intake to be about 1/3 of the fat gram amount or less
--thus the other 2/3 comes from polyunsaturated fat and monounsaturated fat sources.

Hope this helps--
Becky



RUSSELL_40
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6/15/14 11:06 A

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One thing she may need to know Becky, is how low to keep saturated fats. We all eat SOME saturated fats, so if she is eating 27 % fat, how much is the upper limit on how much saturated fats she should consume? Is it a percentage, or a # of grams per day?

"We can't solve our problems with the same thinking we used when we created them "

- Albert Einstein

“Whether you think you can, or you think you can't--you're right.”

- Henry Ford


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DIETITIANBECKY
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6/14/14 10:32 P

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To make sure I am understanding your post....
You ate 1322 calories and 39 grams of fat.
If so, then 27% of your calories are coming from fat.
This is well within the healthy ranges set for fat intake.

To add nutrients to your tracker:
--click above on MY TRACKERS
--click MY NUTRITION
--scroll down the page and click on: EDIT NUTRITION GOALS
---click ADD ANOTHER NUTRIENT TO TRACK
--select polyunsaturated fat, monounsaturated fat and saturated fat
--SAVE

hope this helps
Becky




Edited by: DIETITIANBECKY at: 6/14/2014 (22:36)


UKNOWITNOW
Posts: 357
6/14/14 9:46 P

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Today my calories were 1322 and my fats 39. How do I break down the different fats?



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JWOOLMAN
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6/14/14 8:17 P

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It depends on which fats. I personally don't worry if I go above 35% calories in fat (a more typical level for me) if it's coming from avocado, olives, nuts, seeds, or coconut oil (which is therapeutic for me). But I'm vegetarian and usually eat vegan except for occasional cheese. When I eat cheese, it's usually 1 or 2 ounces in a day and not every day or every week. Advice for vegans regarding fat is looser than for carnivores because the main sources are different. So I myself would be careful of cheese as a fat source but don't worry about the rest. A common dietary problem for new vegans is that they're afraid of fat and don't get enough and incorrectly feel a vegan diet must be lacking because they feel hungry, they need to do a little relearning on that matter and eat more fat from plant sources.



DIETITIANBECKY
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6/14/14 4:09 P

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You will get a total fat intake.
I assume from your post that most days you are above your Sparkpeople fat range?
If so this means that more than 35% of your calories are coming from fat.
Can you share more specific numbers and we can help more.
For example, give the calorie and fat intake for the day.

You can also get a breakdown of your fat intake.
You can add to your tracker: polyunsaturated fat, monounsaturated fat and saturated fat.
The saturated fat is the one you want to keep lower.

Let us know if you need the steps to add these fats to your tracking.

Becky
Your SP Registered Dietitian

Edited by: DIETITIANBECKY at: 6/14/2014 (16:12)


UKNOWITNOW
Posts: 357
6/14/14 3:10 P

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Do good and bad fats count the same when you are tracking fats. I find I am eating too many fats, does it matter that there are a lot of good fats in the total? emoticon



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