Saturated, Monounsaturated,
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The healthy adult human body is comprised of about 60% to 75% water in early adulthood. Unfortunately, for the obese adult, that amount can decrease to as low as 45%.
Our body weight, our age, our daily diet - all play a roll in the amount of water that our body currently contains.
As we stroll down the market aisles with our shopping carts in front of us, we are continually making decisions and choices in the foods and beverages that we place into our basket which will in turn, impact how we feel, look and even our current and future state of health.
If we choose too many fatty foods or high caloric beverages to go into our basket, over time we will raise our risks for particular issues such as heart disease, cancer and diabetes. What we choose truly does matter.
When it comes to cooking oil, almost-all contain about 120 calories per Tablespoon.
The area which we need to study on the labels is the distribution of lipids. Staying away from those that are high in saturated fat content may assist in lowering negative health risks.
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Lard, shortening, coconut and palm are exceptionally high in saturated fat.
Almond, Avocado, Olive are high in monounsaturated fat and may assist in increasing levels of protective HDL cholesterol.
Canola is lower in saturated fat grams when compared to all other cooking fats and makes an excellent choice for your pantry..
Corn, Soybean, Sunflower and Safflower are a rich sources for polyunsaturated fatty acids; this assists in helping to reduce cholesterol in the blood. Safflower contains the highest amount of polyunsaturated fatty acids in comparison to its peers.
Cottonseed, Hazelnut and Grape Seed varieties contain a notable percentage of Vitamin E.
Peanut may assist in keeping serum cholesterol in check.
Let's look at the distribution of fatty acids for the following based on 1 Tablespoon, which is considered a serving size.
Type |
Fat Grams (g) |
Saturated g |
Mono g |
Poly g |
Chicken Fat |
12.8 |
3.8 |
5.7 |
2.6 |
Lard |
12.8 |
5.0 |
5.8 |
1.4 |
Shortening |
12.8 |
3.2 |
5.7 |
3.3 |
Almond |
13.6 |
1.1 |
9.5 |
2.4 |
Avocado |
14 |
1.6 |
9.9 |
1.9 |
Canola |
14 |
1.0 |
8.3 |
4.1 |
Coconut |
13.6 |
11.8 |
0.8 |
0.2 |
Corn |
13.6 |
1.7 |
3.3 |
7.9 |
Cottonseed |
13.6 |
3.5 |
2.4 |
7.0 |
Grape Seed |
13.6 |
1.3 |
2.2 |
9.5 |
Hazelnut |
13.6 |
1.0 |
10.6 |
1.4 |
Olive |
13.5 |
1.8 |
10.0 |
1.2 |
Palm |
13.6 |
6.7 |
5.0 |
1.3 |
Peanut |
13.5 |
2.3 |
6.2 |
4.3 |
Safflower |
13.6 |
1.2 |
1.7 |
10.1 |
Sesame |
13.6 |
9.0 |
5.4 |
5.7 |
Soybean |
13.6 |
2.0 |
3.2 |
7.9 |
Sunflower |
13.6 |
1.4 |
2.7 |
8.9 |
Walnut |
13.6 |
1.2 |
3.1 |
8.6 |
Determining the calories in that serving of chips is as easy as looking on the package label. However, there are times when that may be impossible - such as when dining out.
And those little restaurant style tortilla chips can really add up! And because most are out of this Diet World, it's hard to quit munching on them until the main entree arrives.
So during those times when you are away from those trusty labels, a good rule of Diet Thumb is:
-One chip generally equals about 15 calories.
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Dips are another culprit that assists in tightening our hip-huggers. When given the option, substitute the following for fatty dips and cut calories and yes - fat:
-Run like a Diet Dear from the cheese dips OR dip into the lighter, reduced fat versions.
-Reach for the salsa rather than cream-based dips.
-Dips that are light, lite or reduced fat contain less calories.
-Baked chips cut calorie and fat content.
-Take care before diving into yogurt dips as some may contain more calories than full-blown dips.
-Bean dips may also be a healthy alternative to full-blown dips but may be very high in calories - depending upon the dip brand.
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