Sunday, December 20, 2015

Fat: Still confused?


In a previous post we learned that fat can be healthy in moderation. But fat is still a common source of confusion.  Here are the top 3 questions I typically get asked related to fat:

1. Coconut oil is healthy, right?
  • Coconut oil is a type of saturated fat, which we know is fine in moderation. However, consuming excessive amounts of coconut oil by the spoonful hasn’t proven any benefit in healthy individuals (1). Sadly, any product claiming to cure your acne, digestive issues, and weight problems all at once is likely a money-grab.  Plus, if you choose coconut oil in place of other fats, chances are you are missing out on healthier, cheaper options (think unsaturated fats like olive and canola oil). 
  • The bottom line: If you are looking for dramatic health benefits, coconut oil may not be the answer. Choose coconut oil if you enjoy the flavor to enhance recipes every now and then.

2. Should I take an Omega-3 supplement?
  • Omega-3’s are important because our bodies cannot make them on our own; in other words, we must get them through diet or supplement. There are actually THREE types of Omega-3 fats: ALA is plant-based (found in flaxseeds, chia seeds, walnuts, etc.), while EPA and DHA are found primarily in fatty fish such as salmon, mackerel, trout and albacore tuna. Most research regarding health benefits has been based on EPA and DHA, not ALA. Potential benefits of EPA and DHA include prevention of heart disease, along with improved brain and eye function (1). But before you run to the drugstore to load up on omega-3’s, remember that supplemental EPA and DHA may not have the same benefit as dietary sources (2). Your first line of defense would be to obtain omega-3’s through what you eat. The American Heart Association recommends consuming at least 2 servings of fish per week.
  • The bottom line: If having 2 servings of fish per week is unfeasible for you (due to dislike or another reason), then a fish oil supplement with EPA and DHA may be of benefit. Consult a doctor to determine if an omega-3 supplement is right for you.

3. Which is best, butter or margarine?

  • The straight answer is: whichever you prefer! Over time they’ve both had a hard go. Margarine is often referred to as “plastic”, or butter as “a heart attack waiting to happen”. The reason people refer to margarine as “plastic” is because of those trans fats mentioned in a previous post. The culprit here is hard margarine (sold in blocks), which has trans-fats to make it solid at room temperature. However, soft margarine (sold in tubs) is mostly a vegetable oil blend… not so bad, right?  People refer to butter as “a heart attack waiting to happen” because it contains saturated fats. Yet saturated fats are not nearly as bad as trans fats on our heart health. And the truth is, margarine and butter have roughly the same amount of calories per teaspoon. The trick is to watch how much you use at a time, and don’t add it unnecessarily
  • The bottom line: Choose soft margarine OR unsalted butter, and simply limit the amount that you use.


Do you have more questions? Please email us at fit2recover@gmail.com with your questions and we’ll be happy to answer!

Allana, RD

References
    1. Vannice G, Rasmussen H. Position of the Academy of Nutrition and Dietetics: dietary fatty acids for healthy adults. J Acad Nutr Diet. 2014;114(1):136-153.).
    2. Parleman, M. Omegas: Dissecting the Science on Omega-3 Supplements. Today’s Dietitian. May 2015;17(5):14



Tuesday, December 1, 2015

Healthy Eating Tips for the Winter Holiday Season


Over the past several years, we've heard that most Americans gain over 5 pounds during the winter holiday season (Thanksgiving to New Year's Day), but more reliable research has found that most Americans likely only gain a little over a pound.  Although an extra pound is pretty minimal, most people retain that pound through the rest of the year.  Over many years, those extra pounds can sneak up on us and contribute to excessive weight gain.  The holidays are a time to celebrate, so here are 10 tips to help you find a healthy balance during the winter holiday season.

1.     Be and stay active.  Activity burns extra calories and can help with the added stress that the holidays can bring. 
2.     Focus on non-food related activities such as non-edible art projects, games, sports, socializing, making new acquaintances and reminiscing with family and friends.
3.     Be reasonable and realistic with yourself.  If you've been trying to lose weight, aim to maintain your weight through the holidays and work on losing pounds after New Year's Day.
4.     Set yourself up for success.  Prevent overeating at parties by not skipping meals and eating a light snack beforehand.    
5.     Survey all the food options and come up with a plan.  Start with small portions.  Skip the foods that are not your favorite or that you eat often.  Save the calories for your favorite foods and enjoy the food you eat.
6.     Watch out for the liquid calories by skipping the soda, juice and other sugary beverages.  Solid foods will be more filling. 
7.     If you end up overeating at a meal, don't beat yourself up.  Just plan ahead by eating lightly at the next meal and/or fit in some extra activity.  Then, problem solve to prevent from overindulging at the next event. 
8.     Hang out away from the food table.  Lingering may result in continued eating when not hungry.  Try helping with clearing the tables, doing the dishes or taking a walk. 
9.     It is ok to say no.  We often feel obligated to eat food just because someone tells us to.  If you just can't say no, politely tell food pushers that you're stuffed right now, but would like to take some home for later.
10. Try decreasing fat, salt, sugar and/or calories by using healthier substitutions when cooking.  Refer to this guide for some ideas.

We wish you all a happy and healthy holiday season!  If you're an FTR member, please email us at food2recover@gmail.com with any nutrition questions or if you'd like to inquire about nutrition counseling with an FTR dietitian.  

Jeanna Ryan, MS, MSCIS, RDN, CD, CNSC