FAT AND FABULOUS!
Fat'. It's a beautiful word made
ugly in a `thinspired'world. Don't get me wrong. It IS important to keep your
fat consumption under control, but eliminating fats entirely results in
eliminating an extremely key nutritional component your body needs. It
adversely affects your health, and affects your efforts at getting fit! Do note
that your body needs a healthy combination of protein, carbs, vitamins and fats
for you to burn fat. Do you know why? Because fat burning is a high metabolic
activity. Simply put, you need fat to burn fat.
But this is where you need to be a
little picky. Some fats are bad for you, pile on the cholesterol and cause
problems and some fats are good. Fats like MUFA (Monounsaturated Fatty Acids),
PUFA (Polyunsaturated Fatty Acids) and Omega-3 fatty acids aid your overall
weight loss and weight management goals. To have fat and be fabulous, include
these fabulous fats in your diet.
FAT: Avocado
FABULOUS: Avocado is loaded with
vitamins (vitamins K, C, B5, B6 and E), fibre and antioxidants. This little
green man is no alien to health and well-being and can be eaten in the form of
a dip (like guacamole), in a salad or even on its own. Go green.
FAT: Almonds
FABULOUS: Badam is a nutritional
boon, combating health issues like high cholesterol and osteoporosis. It's also
good for your heart, brain and immunity. Get a daily handful of this nutritious
ninja (5-6 almonds per day if you're not on a weight loss programme) to derive
the best it has to offer. Unsweet ened almond milk (available at some stores)
is also a good substitute for cow or buffalo milk if you are lactose
intolerant.
FAT: Walnuts
FABULOUS: You'd be a nut to skip
this one because walnuts brim with nutrients. Having 2-3 a day is enough to
help your heart, bone health, mood and weight loss. It also helps fight
insomnia, gallstones, diabetes and cancer.
FAT: Flaxseeds
FABULOUS: Flaxseed is an understated
power-packed fat. Not only does it act as a natural laxative, it decreases
cholesterol and has been known to put up an impressive fight against diabetes.
A teaspoon a day of toasted flaxseed is all you need.
FAT: Groundnut
FABULOUS: Push bad fats out of the
window with this oil which has a great balance of both MUFA and PUFA. This oil
is especially good be cause it has the antioxi dant resveratrol and is a good
source of vitamin E. Those with peanut allergies need to avoid this one though.
FAT: Rice Bran
FABULOUS: Another oily option is
rice bran oil. This is packed to the hilt with vitamin E and antoxidants. It
doesn't have a strong personality which is a good thing it melds well with
whatever you cook, be it Indian or Continental. Its relatively low price makes
it an extremely economically-viable option.
FAT: Salmon
FABULOUS: There's nothing fishy
about this fish. Salmon brilliantly fights heart disease, decreases cancer
risks, protects joints, improves mood and boosts cognition. Cured or grilled
salmon can be a part of your plate in many different avatars. Go fish.
FAT: Olives
FABULOUS: Olives are great fats, and
have antioxidant, anti-inflammatory and anti-cancer benefits. Pop it in salads,
slice it in pastas or just have it as it is.
FAT: Eggs
FABULOUS: With just 16 calories per
egg white (with no bad fat), it is a 100 per cent reference pro tein. Simply
put, all the protein you get from an egg gets fully ab sorbed by the body, with
none going to waste. It's also cheap.
Eat it daily to keep your energy
battery on auto recharge mode.
FAT: Sesame Seeds
Fabulous: Sesame seeds not only work
to give you the good fats you need but are also an excellent source of calcium.
Whatever you choose to eat, all fats
should be kept to about 10 per cent in total of your daily recommended calorie
intake. Remember one thing: Good fats are not always less calorific but they
can nourish you like few other things can.
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by Pooja Makhija Consulting
Nutritionist & Clinical Dietician
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TL5JUL15
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