Fat in Your Diet Makes You Fat - Or Does It?

Nutrition 101 - Fats - Infographic from MyFitnessPal.com

Fat is not your enemy!

Fat is an essential nutrient.  It is essential to health.  It is essential to life.

Take a look at this infographic "Nutriton 101 - Fats" from MyFitnessPal.  It illustrates some basic facts about fats, including the sources of fat, the types of fat, and the role of fat in health and the diet.

Does Eating Fat Make You Fat?

Eating fat, in and of itself, does not directly make you fat.  You need to eat and store a certain amount of fat.

Eating too much fat can (and probably will) make you fat.  Just like eating too many carbs - consuming too much sugar, pasta and bread will make you fat.

Choosing wisely

Fat is not your enemy; it is your friend.  But, as with carbs, you have to choose your fats wisely. This means choosing healthy fats over unhealthy fats and consuming it in moderate amounts.

Its wise to remember that a gram of fat contains 9 calories.  A gram of carbohydrate or protein contains 4 calories.

Although metabolism is complicated and is influenced by many factors, the fact remains that fat has over two times the calories of carbs and proteins.

If you take in more calories than you burn, you will very likely gain weight.

So, you have to be cautious with the amount of fat you take in because the concentrated number of calories in fat can indirectly cause weight gain, leading to overweight and even obesity.

Although there are some general guidelines, exactly how many calories of fat or percentage of fat to include in your diet appears to be highly individual.  It depends on many factors including your current state of health, age, sex, activity level, stress levels, etc.

The BEST Diet

The "best" diet is a personalized diet based on your particular and unique physiology, psychology, lifestyle, goals (i.e., health, weight loss, weight gain, bikini body, etc.) and other factors and circumstances.

You can discover your "best" diet - the diet that is best for YOU -  by adapting a diet plan or program to your individual needs.  You can also discover your best diet through education, experimentation and paying attention to feedback loops.  Working with a registered dietitian or certified nutritionist is another option.

Related:
Health Benefits of Body Fat

Chia Seed Ounce Per Ounce Comparison [Infographic}

Chia Seed Ounce Per Ounce Comparison
Infographic from KitchenKneads.com

In the health and wellness community, chia seeds are regarded as a superfood because it is a nutrient dense food that delivers a good amount of quality, plant-based protein, is very high in dietary fiber, is an excellent source of  healthy Omega-3 essential fatty acids, and is packed with other important vitamins, minerals, antioxidants and nutrients.

For those trying to lose weight, chia seeds are considered by many weight loss experts to be a perfect diet food because of their high dietary fiber and healthy fatty acid content - many experts now believe that consuming adequate amounts healthy fats, especially Omega-3, aids in weight loss.

Unlike flaxseeds, there is no need to grind chia seeds before eating them.  They are easy to incorporate into meals.  For example, they are a great way to add protein and essential fats to your morning green smoothie. They can be added to a variety of dishes including soups, stews, salads, rice, beans, and desserts.

This infographic entitled Chia Seed Ounce Per Ounce Comparison highlights some of key nutrients in chia seeds and how an ounce of chia seeds compares to an ounce of another food for that particular nutrient.  Its really nice to see that the author of this infographic chose comparison foods that are generally known to be rich in the particular nutrient being compared.  

Infographic source and for more information, visit

Kitchen Kneads - Chia Seeds:  A Super Food!

Related:

Benefits of Chia

Chia vs. Flax Seeds

Benefits of Seeds

The Best Omega-3 Foods [Infographic]

Best Omega-3 Fatty Acids Foods - Infographic from
HealthyWomen.org

Best Omega-3 Food Sources

This fantastic infographic from HealthyWomen.org lists some of the best food sources of Omega-3 fatty acids.  It also briefly explains the two types of dietary sources of Omega-3s - EPA (derived from seafood and marine life) and ALA (derived from  nuts, seeds, certain plants and vegetables, and nut oils).

Omega-3s are essential polyunsaturated fats that the body cannot produce but that are essential for human health and development.

Adequate amounts of Omega-3 fatty acids have been found to play an important role in preventing heart disease and various other chronic conditions, including macular degeneration and some cancers. They are also often recommended for brain health and for overweight or obese individuals who are on a weight loss diet or program.

At the top of the list of dietary sources of EPA are:

✔ Mackerel
✔ Salmon
✔ Rainbow Trout
✔ Sardines
✔ Swordfish

However, it should be noted that the U.S. Environmental Protection Agency warns against excessive consumption of certain types of fish due to high levels of mercury.  Find out more at Fish Consumption Advise (EPA.gov).

Best ALA Food Sources

At the top of the list of dietary sources of ALA are:

✔ Chia Seeds
✔ Walnuts and Walnut Oil
✔ Flaxseeds and Flaxseed Oil

Supplementation

Individuals who do not get enough Omega-3s in from food may consider taking either fish oil or krill oil supplements.

For more detailed information and to view a larger version of this infographic, visit Healthy Women - Omega-3s:  the Heart-Healthy Fats

Related

Healthy Oils

Fish Oil vs. Krill Oil [Infographic]

Fish Oil vs. Krill Oil - Infographic from Mercola.com

Fish Oil vs. Krill Oil: Which is Better?

There is overwhelming consensus among leading physicians, naturopaths, nutritionists and other health and wellness experts that not all fats are created equal.

While we are advised to eliminate or restrict certain types of fats from our diets, we are also advised to eat more healthy fats - most notably the Omega-3 fats.

Omega-3 fatty acids are thought to confer to a variety of important health benefits and is often recommended in weight loss diets.

Omega-3's are found in various foods (see Best Omega-3 Food Sources), including in coldwater fish, nuts and seeds, some fruits and vegetables and certain oils.

Unfortunately, most Americans are not consuming enough Omega-3s and/or are not consuming the correct amount of Omega-3s in proportion to the Omega-6 fatty acids that are consumed.

Because most individuals are not getting adequate amounts of Omega-3s from their diet, fish or krill oil supplement is often recommended.

What are the principal differences between fish and krill oil? Is one better than the other? What factors should be taken into consideration when deciding to supplement with fish oil versus krill oil?

Infographic

This infographic answers these and other questions regarding fish or krill oil supplementation and includes some facts and a comparison of sourcing, nutritional content, contamination and environmental safety for each.

For more information and to see a larger version of this infographic, visit Mercola.com - Krill Oil versus Fish Oil Infographic.

Related:

Healthy Oils

Avocado Oil Health Benefits [Infographic]

Health Benefits of Avocado Oil - Chosen Foods Heart Health

We all know how healthy avocados are - some nutritionists and health experts even call them nature's perfect food.  But, what about avocado oil?

Avocado oil has a light, nutty taste and a relatively high smoke point, making it ideal for high-heat cooking, like deep frying, searing and high temperature stir frying.

Avocado oil is made up of more than 50% monounsaturated fat making it a heart-healthy option because it is thought to help lower bad cholesterol and raise good cholesterol.  Other benefits may include:

✿ It may aid in destroying free radicals
✿ It may help control blood sugar levels
✿ It may aid in the absorption of beta-carotene, lypocene and other healthy nutrients

Related:

Healthy Oils
The Benefits of Vegetable Oils
Healthy Fats - Cooking and Storing

Infographic source, more information and health tips:  Chosen Foods - Avocado Heart Healthy Ingredient Spotlight

15 Foods to Include in an Everyday Diet [Infographic]

15 Foods To Include in an Everyday Diet
Infographic from FitnessHealthZone.com

There are certain foods that seem to be included on the lists of "the healthiest food to eat on a daily basis" of many nutritionists, functional medicine doctors and holistic healers.

This infographic, entitled 15 Foods That You Should Include in Your Everyday Diet, is a very fine representation and summary of what leading nutrition, health and wellness experts recommend.  The foods include:

✿ Yogurt
✿ Green Tea
✿ Dark Green Leafy
    Vegetables
✿ Black Beans
✿ Oats
✿ Berries
✿ Walnuts
✿ Oranges
✿ Cereals
✿ Carrots
✿ Tomatoes
✿ Spinach
✿ Bananas
✿ Olive Oil
✿ Almonds

Why are these foods considered to be so healthy by so many?

The fruits and vegetables are all powerhouses of vitamins, minerals and antioxidants, having a high content of phytochemicals, dietary fiber and other important nutrients.

The cereals and oats are the whole grain versions, which represent slow-releasing carbohydrates and lots of dietary fiber, both of which help control blood sugar levels and aid in weight loss.

The nuts and olive oil are excellent sources of Omega-3 and Omega-6 fatty acids, which are considered healthy fats and which are needed by both the body and the brain.

Green tea is rich in antioxidants and boosts metabolism, helping with weight loss, including belly fat.

Related:

The Top 10 Superfoods for Exceptional Health
15 Foods That Boost Metabolism
15 Foods That Cleanse the Liver


Infographic source and more health, diet, nutrition and fitness information from FitnessHealthZone.

Fat Burning: Eat (Real) Fat [Infographic]

Eat Fats to Burn Fat [Infographic}

The low-fat, no-fat diet is out.  Eating fats for optimal health, energy and weight loss is in.  But the nutritionists, fitness experts and diet gurus warn us that, just like calories, not all fats are equal!

Some fats, like transfats, are detrimental to health, promote weight gain, impede fat loss and contribute to a whole host of chronic diseases like diabetes, coronary heart disease and obesity.

On the other side of the spectrum, some fats - namely the omegas (Omega-6 and Omega-3), are now thought to confer a wide range of health benefits and to actually promote an efficiently functioning metabolism, increase fat burning and drive weight loss - as this short but sweet infographic so aptly points out:

✿ Helping the body absorb certain vitamins and antioxidants;

✿ Supplying the body with essential nutrients;

✿ Building lean muscle mass faster

✿ Preventing hunger and overeating by curbing cravings for snacks and junk food.

But before you go scarfing up on all kinds of fats, it is absolutely essential to understand the difference in the various types of fats, and how to shop, store and cook with each type.  Remember:  not all fats are created equal and different fats need to be stored, cooked and eaten in different ways.  The following links contain further useful information:

Healthy Fats:  Cooking and Storing
The Benefits of Vegetable Oil

Infographic source and more information:  LoveandPrimal.com

Healthy Fats - Cooking and Storing [Infographic - Poster]

Healthy Fats:  Achieving Wellness by Using Nourishing Fats
from NourishingMedicine.com

There is currently a huge divide in the weight loss and wellness community regarding fats in the diet.  This is creating a lot of confusion about which fats are healthy, which are unhealthy, which contribute to weight gain (and specifically belly fat) and which promote weight loss.

Regardless of which side of the argument you may be on, it is important to understand some basic characteristics of various types of fats and how to properly use and store each type.

For example, some type of oils (such as coconut oil) are ideal for high heat cooking, i.e., frying, broiling and grilling.  Other oils are suitable for medium heat cooking. These include avocado, macadamia nut, peanut, sesame, rice bran and olive oil.

Certain other oils, such as flax, hemp, grape and pumpkin seed oil, should never be exposed to heat but are ideal drizzled on salads or over already cooked food.

Proper storage of oils, including medicinal oils with may come in supplemental form in capsules, is just as important as proper use in order to maintain the nutritional integrity of each type of oil (or fat).

This "infographic" is actually a poster that is available for purchase from NourishingMedicine.com.  It is an easy reference and guide to cooking and storing various different types of fats and oils and includes a few basic facts about fats, including some of the key benefits of healthy fats and dangers of unhealthy fats.  Note:  regarding this poster, we are not sure how safe it is to store butter and other animal-derived fats on the counter top.

Related:

The Benefits of Vegetable Oil (Olive, Coconut, Flaxseed, Sesame, Avocado and Peanut Oils)
Healthy Oils

12 Benefits of Olive Oil [Infographic]

12 Benefits of Olive Oil
Infographic from Organicsbahrain.com

The health and beauty benefits of olive oil are so extensive that it is sometimes described as "liquid gold" for the body, mind and soul.

Olive oil contains about 74% monounsaturated fat (MUFAs).  MUFAs are considered the healthiest type of fat.  Other excellent sources of MUFAs include nuts, seeds, avocados, sunflower, canola, peanut, sesame and certain other vegetable oils.

MUFAs provide nutrients to help develop and maintain the body's cells.  They are also typically high in Vitamin E, an antioxidant vitamin which many Americans and westerners need more of.

Olive oil also contains two important polyunsaturated fats (PUFAs):  Omega-3 and Omega-6.  Omega-3 are thought to be particularly beneficial to health.  Excellent sources of Omega-3 include flax, hemp and mustard seeds, flaxseed oil, walnut oil, canola oil and fish oil.

Because of the high content of healthy fats and naturally occurring antioxidants in olive oil, the use of olive oil in moderation and instead of trans and saturated fats has been linked to many health benefits, as this infographic illustrates:

✿ Heart Health
✿ Blood Pressure
✿ Bone Health
✿ Type II Diabetes
✿ Skin Cancer
✿ Colon Cancer
✿ Digestion
✿ Obesity
✿ Earache Relief
✿ Skin Health
✿ Hair Care
✿ Depression

In order to get the maximum benefits from olive and other healthy oils, it is important to learn and understand how to shop, store, use and cook each type of oil.  The links below provide helpful guides and information on this subject.

Related:
Healthy Fats - Cooking and Storing
Healthy Oils (Includes Smoke Points)
Benefits of Vegetable Oils


Infographic Source and more information at:  OrganicsBahrain.com

Coconut Oil and Health [Infographic]

Top 25 Reasons to Use Coconut Oil [Infographic]
 from PhysiciansReference.com

In the book, Eat Fat, Lose Fat: The Healthy Alternative to Trans Fats, Mary G. Enig, PhD asserts that in order to enjoy optimal health and to lose weight, the body needs healthy fats, including a certain amount of saturated fat.  Dr. Enig writes:

 "Among saturated fats, coconut is queen because of its special properties."

Other well respected functional medicine physicians and nutritionists support the consumption of coconut oil not only for a myriad of health benefits but also to boost metabolism and speed up weight loss.

For example, Dr. Mark Hyman's 10-Day Detox Diet (see: The Blood Sugar Solution 10-Day Detox Diet: Activate Your Body's Natural Ability to Burn Fat and Lose Weight Fast), does not permit refined and processed vegetable oils like corn, soybean, canola and sunflower.   Instead, the Detox Diet calls for consumption of extra virgin olive oil and extra virgin coconut oil (coconut butter) as the primary sources of healthy fat.

In addition to promoting weight loss and general good health, coconut oil also has excellent moisturizing and healing properties when applied topically.

This infographic illustrates the top 25 reasons to use coconut oil to aid in physical, emotional and mental health and well-being, promote weight loss, and as a completely natural and healthy hair, nail and skincare beauty product.

Related:

Healthy Oils
The Benefits of Vegetable Oil (Olive, Coconut, Flaxseed, Sesame, Avocado and Peanut Oils)
Benefits of Coconut Oil
Amazing Benefits of Coconut Water


Infographic source and further information at:  PhysiciansReference.com

The Benefits of Vegetable Oil [Infographic]

Some 30 to 40 years ago, the "low-fat" and "fat-free" diet craze began to take hold in the United States.

Many doctors, wellness professionals and medical and public health institutions advised Americans to eliminate as much fat from their diets as possible.

Dietary fat was blamed for everything from weight gain and obesity to coronary heart disease.

In response, food manufacturers began to produce low-fat and fat-free versions of just about every type of food, including food that never had any fat to begin with - like juice.

Certainly, the low-fat and fat-free diet fad did not stop or even slow down the obesity epidemic in the U.S. during the past several decades.  And, whether or not a low-fat diet can prevent or reverse obesity, heart and other diseases continues to be a subject of heated controversy among physicians and other health professionals.

What we do seem to know is that human body needs a certain amount of healthy fat in order to function properly.

A growing body of research indicates that certain healthy fats are essential to brain health, may decrease risks of certain diseases and may even play an important role in weight loss and healthy weight management.

So, what are the sources of healthy fats?

Many doctors today, especially functional medicine physicians, advise staying clear of hydrogenated fats and fats from animals - particularly from commercially raised farm animals as these fats often contain traces of antibiotics, steroids and other drugs. (See Abuse of Antibiotics in our Food and the FDA, Drugs in Meat and Milk and How Farms Contribute to Superbugs)

Instead, it is recommended that we limit ourselves to fats from plant-based sources - those found in certain foods (such as nuts, seeds and olives and avocados) and in certain vegetable oils.

As this infographic illustrates, the most recent studies show that insofar as oils go, the healthiest fats come from the following:

✿ Olive Oil
✿ Flaxseed Oil
✿ Coconut Oil
✿ Peanut Oil
✿ Sesame Oil
✿ Avocado Oil

Other beneficial oils include:

✿ Almond Oil
✿ Hemp Seed Oil
✿ Macadamia Nut Oil
✿ Sesame Seed Oil
✿ Walnut Oil

Certain considerations need to be given to purchasing, storing and cooking with various types of vegetable oils.  This infographic gives some pointers in these areas and this and related information is also available online and in many excellent books.




Related

Healthy Oils
Oils to Avoid and Oil Essentials
Healthy Oils - Cooking and Storing


Infographic Source and further info at:  Health Central - Benefits of Vegetable Oils