HEALTHY EATING FOR A HEALTHY LIFESTYLE

Our last installation on healthy eating and lifestyles focuses on the highest peak of the food pyramid: the fats and oils section. There are tons of uses for fats and oils in the culinary arts. They are used to tenderize and add richness, texture, and flavor to foods. Just remember to use this element of the food pyramid in proper balance and read food labels properly in order to make smart decisions.

Oils are fats that are in liquid form at room temperature. There are many that are used in cooking, and they come from many different sources, including plants and fish. Some common oils are canola, corn, cottonseed, olive, safflower, soybean, and sunflower. It is important to always use plant oils for cooking and baking, since olive, canola, and other plant oils are rich in heart-healthy unsaturated fats. Dressing up a salad with an olive-oil based vinaigrette is a much healthier choice than using a heavy, cream-based dressing. It is also important to remember that although coconut and palm oil come from fruits and vegetables and contain no cholesterol, they are still high in saturated fat. Learning how to read food labels correctly is important in making healthy choices regarding oils in our diets.

Some foods are naturally high in oils, such as nuts, olives, avocados, and some fish. Fatty fish, walnuts, and canola oil all provide omega-3 fatty acids, which can promote cardiovascular and brain health and, if possible, should be a part of your daily diet.

Solid fats are those that are in solid form at room temperature, such as butter or shortening. These fats come from many animal foods or hydrogenated oils. Another way to make a smarter choice regarding fats is to switch from butter to a soft-tub margarine. Look for a margarine that has zero grams of trans fats.

When selecting fats for your diet, steer clear of trans fats. In addition, unless you know exactly how a restaurant prepares its food, it is best to steer clear of fried foods, biscuits, and other baked goods. Also, when choosing meats, pick lean cuts of beef, pork, and lamb. As far as dairy goes, low-fat milk is always a smarter choice. Finally, for a healthy well balanced diet, it is best to savor high-fat foods such as sweets in moderation.