1. Not all Fats are Created Equal
Fats in general have gotten a bad rap. They cause weight gain, high cholesterol and heart disease. However, not all fats are the same. Unsaturated fats, known as monounsaturated fat and polyunsaturated fat, are good fats. Unlike their evil counterparts, saturated and trans fats, unsaturated fats won't raise cholesterol levels or clog arteries. However, unsaturated fats are still fats and you need to limit the amount of unsaturated fat in your diet.
2. Even Fruits and Vegetables Have Unsaturated Fats
You may be surprised at the various places you find unsaturated fats, including fish, nuts and vegetables. Avocados, olives, soybeans and salmon are foods that contain monounsaturated fats and polyunsaturated fasts. In cooking and baking, unsaturated fat is in olive oil and canola oil. Limit these items in your diet to curb unsaturated fats.
3. Unsaturated Fats are Chock Full of Calories
A calorie is still a calorie, whether it comes from fried potato chips or a stick of celery. Unsaturated fats are better for you than saturated and trans fats, but that doesn't mean you can gorge yourself on them. Nuts are a prime snack that is loaded with unsaturated fats. A one ounce serving of nuts (about a palm full) contains anywhere between 100 and 200 hundred calories and over 18 grams of unsaturated fat. Both saturated and unsaturated fats have over twice as many calories per gram as protein and carbohydrates. One fat gram contains nine calories, while protein and carbs have just four calories per gram. Therefore eating a lot of unsaturated fats will cause you to gain just as much weight as eating foods laden with saturated fat.
4. Count Your fat Grams
According to the American Heart Association, fat calories should represent 25% to 35% of your total daily diet. This equals 50 to 70 grams of fat for a 2000 calorie diet. It is very easy to go over this number, especially if you are eating fast food and prepackaged foods. Reduce your fat intake by keeping a food diary where you list the fats in all the foods you eat.
5. Don't Skimp on Healthy Foods
Instead of foods high in unsaturated fat, opt for healthier foods like beans, which still packs in all the nutrients of nuts, without all the fat. Swap out high calorie fish like salmon or sardines for lean chicken or other fish, which still offers quality protein. Of course, it never hurts to eat fresh fruit and veggies at every meal. A well balanced diet is one of the best ways to reduce unsaturated fats.
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