Wellbeing Tips - Fat
You are allowed about 6 to 8 tsp of fats and oils per day for cooking, baking, salad dressings and dips.
1 serving of fat (45 calories) = 1 tsp butter 1 ts margarine 1 tsp oil 1 tsp mayonnaise 2 tsp peanut butter 1 tbsp sandwich spread 1 tbsp whipped cream 1 strip bacon 2 pc (10 g) chicharon 1/2 (65 g) avocado
Fried foods absorb about 1 tsp of fat (45 calories) per piece of food. To reduce absorption of fat in fried foods, fry in hot oil, use less breading/ coating and blot off excess oil by putting fried food on paper towels before serving.
Fats like carbohydrates have a protein-sparing action. When fat is adequate in the diet, protein (in the form of muscle mass) is not forced to break down and be converted into fatty acids for energy. Consume 6 to 8 tsp (2-3 tbsp) of fats and oils daily.
Magnolia Nutri Oil is coconut oil made up of medium chain fatty acids. It also contains lauric acid, a saturated fatty acid that has antimicrobial properties and also helps raise HDL or “good” cholesterol levels in the blood. Consume 2 to 3 tablespoons* of fats and oils daily. *This already includes fats and oils used in cooking (sautéing, frying, etc.), dips and dressings, fats contained in food.
Margarine is fat-based spread with zero-trans fat and zero cholesterol. Trans fat clogs the arteries, raise the level of “bad” cholesterol and lower the level of “good” cholesterol. These conditions promote heart disease. Limit your intake of fats and oils to 6 to 8 tsp (2 to 3 tbsp) per day.
Cholesterol is synthesized in the body. Only animal-based products contribute to total cholesterol levels. Limit cholesterol intake to 300 mg per day. Common cholesterol containing foods:
*Each part of meat may vary but in the average, these are the amounts.
Whole Eggs 200 mg/yolk Shellfish 100 to 200 mg/cup Organ meat 375 mg/ 3 oz Whole milk 30 mg/cup Beef* 80 mg/ 3 oz Pork* 75 mg/ 3 oz
Consume fats and oils wisely. Use skinless poultry and lean cuts of meat, trimming all visible fats. Skim fat that cooks out of the meat (sebo); blot out excess from fried foods and separate gravy, sauces and dressings when serving with food.