We are all on a quest to lose those unwanted pounds. We know that we should be eating less fat, but oh, how those fries taste so good. Let’s face it; it’s hard to change habits. Though highly motivated and determined, usually our best efforts revert back to our old ways in no time flat. That’s the sad truth. But, there are tricks to slowly transform your old, unhealthy ways, into a more positive, equally satisfying way of life.
Potatoes and fries
American love fries. Fries, are, however, one of the worst foods to eat because they are usually deep fried in trans fats, which have been shown to raise levels of Low Density Lipoproteins (LDL). These trans fats also make the platelets in your blood a little stickier which may contribute to clot formation later in life. Fries also have high levels of acrylamide, which is a chemical formed when frying foods at high temperatures. Acrylamide may be a cancer causing substance.
Alternatives to the frying process include placing fry cut potatoes in the oven on a cookie pan, lightly sprayed with cooking spray or lightly oiled with olive or canola oil, sprinkled with salt and pepper, or, if cutting back on salt as well, dried herbs or Mrs. Dash. Bake at 350-375 degrees F. for 35-40 minutes, turning at least twice to prevent sticking and burning. Going one step further is choosing sweet potatoes instead of white potatoes. They are a nice complementary dish, loaded with vitamin A and C as well as fiber (up to 7 grams in 1 cup), and have a distinctive taste.
Butter, Margarine, or Table spreads
You’ve heard it. Don’t eat butter. It’s bad for you. Yes, it does have saturated fat; in fact, has 7 grams of saturated fat per tablespoon. But margarines not only have the saturated fats, they also the trans fats, which are extremely worrisome, as mentioned above. Table spreads have improved tastes and textures than ever before and have less saturated fat. The key is to look at the label and really read the label. One ingredient that heads the list in safer spreads is water. Don’t eat margarine or spreads that begin the list of ingredients with the words liquid, partly or partially. It is a matter of taste; experiment until you find one that is acceptable.
Of course, look at what food items you are using with these fats. There are alternatives. If you always put butter on toast, try it without butter; just use jam instead. Or, as in some Italian restaurants, drizzle a little olive oil, a good fat, on the bread. Consider using other toppings for your baked potato, such as sautéed vegetables, or yogurt.
Ice cream and yogurt
Who doesn’t like a good Ben and Jerry’s ice cream? Unfortunately, really good ice cream is loaded with fat. The fat content in a ½ cup serving may be as much as 9-13 grams of fat. And who can eat just ½ cup? There are very tasty alternatives; one is to substitute frozen yogurt for the ice cream, cutting down the fat tremendously. Another suggestion is to select frozen fruit bars, which nearly eliminates fat.
It’s all about finding new food choices that are just as satisfying as our old habits, but more nutritious. Watch the pounds slowly come off with your new way of life.
Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.
Reference:
- Castelli, W.P, and Griffin, G.C. (1997) The New Good Fat Bad Fat: Lower your cholesterol and reduce your odds of a heart attack. Tucson:Fisher Books.
Rosemary King - Stay well; stay healthy; stay focused.
