| Can you recognize a low calorie food? What makes it | | | | monounsaturated fat components do much to cancel |
| low calorie? Are there similarities between one of | | | | the effects of the saturated component. |
| these foods and another? Well, read on and we'll | | | | It's good to substitute good fats for bad fats. For |
| answer these questions. | | | | example eat a handful of almonds in place of a donut |
| A gram of fat has 9 calories and a gram of | | | | at break time. However, you must remember that |
| carbohydrate and/or protein has 4 calories. So the first | | | | even though nuts contain good fats, they are |
| rule is if it's fatty it's high in calories - definitely not a low | | | | nevertheless fats and that means their calorie count is |
| calorie food. A similar weight of carbohydrate and/or | | | | high. By eating a lot of them each day you will gain |
| protein has about half the calories of the same weight | | | | weight. |
| in fat. | | | | Next let us look at protein. A lean beef steak tastes |
| It's easy to recognize fat on a steak or on bacon, but | | | | great and is a good example of raw animal protein. |
| not so easy to recognize the invisible fat in a cupcake | | | | However, most people eat more than 4 ounces in the |
| or a cookie. To identify how much fat is contained in | | | | dinner meal. That is all that is required on a daily basis. |
| these foods you have to become 'label savvy' - read | | | | More than that and you are overeating in that there is |
| the Nutrition Facts label on the packaging and pay | | | | saturated fat in the meat and the calories will rise |
| particular attention to the 'Serving Size'. | | | | dramatically. Beef steak no longer may be considered |
| For foods you buy across the counter such as donuts, | | | | a low calorie meal. |
| French fries, etc, you have to ask, "Was it deep fat | | | | Soy products - soy milk, tofu, etc, are a good example |
| fried?" If it was, it probably was fried in trans fat which | | | | of vegetable carbohydrates and protein without the |
| is high in calories as well as heart-unfriendly. | | | | high levels of saturated fat. For example: one cup of |
| Fats can be classified as bad and good. Bad fats are | | | | soy milk (8 ounces) has 100 calories with only 4 |
| saturated fats and trans fats. Saturated fats are | | | | calories (0.5g) from saturated fat. So this is a |
| found in meats and dairy products and might make | | | | manufactured food that is high in beneficial |
| things taste great but increase the risk of heart | | | | carbohydrates and protein, relatively low in calories and |
| disease. | | | | as a bonus is heart-friendly. |
| Trans fats are largely manufactured (margarine was | | | | The best low calorie foods are found in the produce |
| first manifestation) and were used in baking and deep | | | | and freezer sections of your local supermarket. Raw, |
| frying. If a packaged item contains them it will be listed | | | | fresh vegetables and fruits are rich in carbohydrates, |
| in the Nutrition Facts label. They play havoc with your | | | | protein, high in fiber, and low in fats. Most are low in |
| cholesterol and should be limited in your diet. | | | | calories. These foods are full of healthy nutrients which |
| Good fats are found in vegetable products like olive oil, | | | | will be heart protective and strengthen your immune |
| nuts and seeds. Most of these foods do contain | | | | system. Some of these foods are even 'negative |
| saturated fats, but the polyunsaturated and | | | | calorie' foods which are great for burning fat. |