Dining Options
Several years ago, I was diagnosed with high cholesterol, so I was counseled to start eating less fat. In the fifteenish years since then, I have read the "Saturated Fat" content on all labels and choose the foods with the least of it. Saturated Fats and Trans Fats are the worst type to eat and can clog the arteries, while unsaturated fats are the healthy ones.
Saturated fats are found in meats that are not lean (such as beef & pork), many dairy items, and junk food. I usually buy sausage made from turkey rather than pork because of lower saturated fat. When I get a pizza, I opt for brands that only have 4 or 5 grams of saturated fat rather than the ones that have 10, 15, or even more grams per serving.
On the other hand, unsaturated fats are the healthy ones: both monounsaturated and polyunsaturated. Unsaturated fats are found in foods such as nuts, avocados, olives, seeds, and fish such as salmon — all foods that I love, anyway! Yum! 😋 So, I try to eat lots of those things, both for enjoyment as well as health.
► EDITED to add: After lowering the saturated fats in my diet, my cholesterol readings returned to a normal range. Every human body has different genetics, so this might not work for everyone.
My needs are rather simple, although I do like variety. I will often toss a piece of frozen fish into the oven to thaw & bake while dishing up a salad or coleslaw to accompany it. Some days, I will eat a few whole-grain crackers with low-fat pepper-jack cheese and call it a mini-meal. Or fix a bowl of oatmeal with three turkey-sausage links. Sometimes the simple things are quite nice, especially when one is dining alone — and there's less pots, pans, & dishes to wash afterwards, too!
😊
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08-Feb-2020
The Benefits of Saturated Fats
The much-maligned saturated fats—which Americans are trying to avoid—are not the cause of our modern diseases. In fact, they play many important roles in the body chemistry:
Saturated fatty acids constitute at least 50% of the cell membranes. They are what gives our cells necessary stiffness and integrity.
They play a vital role in the health of our bones. For calcium to be effectively incorporated into the skeletal structure, at least 50% of the dietary fats should be saturated.38
They lower Lp(a), a substance in the blood that indicates proneness to heart disease.39 They protect the liver from alcohol and other toxins, such as Tylenol.40
They enhance the immune system.41
They are needed for the proper utilization of essential fatty acids.
Elongated omega-3 fatty acids are better retained in the tissues when the diet is rich in saturated fats. 42
Saturated 18-carbon stearic acid and 16-carbon palmitic acid are the preferred foods for the heart, which is why the fat around the heart muscle is highly saturated.43 The heart draws on this reserve of fat in times of stress.
Short- and medium-chain saturated fatty acids have important antimicrobial properties. They protect us against harmful microorganisms in the digestive tract.
The scientific evidence, honestly evaluated, does not support the assertion that “artery-clogging” saturated fats cause heart disease.44 Actually, evaluation of the fat in artery clogs reveals that only about 26% is saturated. The rest is unsaturated, of which more than half is polyunsaturated.
https://www.westonaprice.org/health-topics/know-your-fats/the-skinny-on-fats/
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It's a battle of Home cooked meals Vs Pre-made 'full of preservatives and stuff more than 3 syllables long' in my home. Difficult on permanent Night shift schedule. Preparing a nice dinner balanced in the major food groups at least three times a week. But at least my kids learned to cook reasonably well the other days if they weren't at work or school. They love fries made with an air fryer, using fresh cut potatoes, yams, or sweet potatoes with a little seasoning and olive or canola oil. We also have an Order out night no more than twice a month by vote.
Bon appetit @thekittygirl
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Nice! Agreed especially with the less pans and pots to clean, since I then mostly eat out of the pan... :smirk:
ramen... always ramen
ramen is life.
and coffee
dont forget the coffee
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