What fats does your food contain?

We need to eat food low in fats, but this doesn’t mean that we have to absolutely remove them from our menu. We need to learn, which of them we have to avoid and which are healthy. Let’s be clear: We need fats in our diet. As the most concentrated in calories(9cal/g), they are important energy source for our bodies. Fats contain linoleic acid – vitally important for growth, skin and metabolism. Besides, it helps assimilate vitamins, such as A, D, E and K. And we shouldn’t forget, that exactly fats gives flavor to the food and satiates us.

All fats contain the same amount of calories, but some are more bad for the health than others – like saturated and trans fats.

Saturated fats
These fats can be found in animal products, such as meat, milk and eggs. They are also available in coco-nut and palm oils. Saturated fats are solid in room temperature. They are hamful, because they block arteries and raise the LDL(bad) cholesterol. Avoid them as much as possible.

Trans fats
Trans fats(known also as hydrogenated fats) are unsaturated fats, but they also raise the “bad” cholesterol. They are used in the food industry for lengthening the expiry date of products – in cakes, cookies, chips etc. Hydrogenation is a chemical reaction in which liquid fats convert into solid fats. Every food that contains “hydrogenated oil” or “partially hydrogenated oil” is likely to contain trans fats also. In USA since the beginning of 2006 all producers are obliged to describe the content of trans fats on the food labels. In some states, they are completely banned. It is proven that fast food such as McDonalds contain a great amount of trans fats in their foods.

Unsaturated fats

Monounsaturated and polyunsaturated fats are the two types of healthy fatty acids. They can be found in vegetables.

• Monounsaturated fats are liquid in room temperature. You should prefer these fats. Olives, nuts and peanut butter contain monounsaturated fats. Science studies had proven that these fatty acids lower the “bad” and sustain the level of “good” cholesterol.
• Polyunsaturated fats are also liquid in room temperature. They can be found in sesame, corn, cotton seed. These fats are proven to lower the level of “bad” cholesterol too, but excessive consummation can lead to lowering the level of “good” cholesterol also.

Omega 3 fatty acids
These fatty acids are vitally important for health, but they can’t be produced by our body. They are contained in fish, walnuts, soy-bean. Omega-3 fatty acids reduce the risk of coronary heart disease and strengthen our immune system.



Now you know what fats you eat! Do what you can to avoid the saturated and trans fats, and eat mono and polyunsaturated fats. Choose products that contain omega-3 fatty acids.

10 ways to eat less

It’s a false belief that weight loss comes only to changing what you eat. You should also pay attention to HOW you eat. Check these 10 easy changes you should make and they might help you a lot with your weight loss program.

1. Chew slowly
We often don’t realize how fast we really eat. In a hurry, we grab a snack in the car, or in the break at work, but this becomes such a powerful habit, that even when we get home we continue eating like crazy. Chew slowly – this way you manage to really feel the taste of your food and your digestive system works as it should.

2. Pay attention to colors.
You might not be aware, but some colors have influence on your appetite. For example, if you eat from a red plate it is very possible to eat more, than if you eat from a normal one. The color of the kitchen is also important. Red, orange and yellow have a stimulating effect on your appetite – have you noticed how bright are the walls of the fast food restaurants? Avoid these colors when you eat, as much as possible.

3. Come down before dinner
Before you start with your dinner, take a minute to relax – by deeply breathing, listening to music or a walk. This way you will do a great favor to your digestive system, because when you eat you will be calmer. Stress causes overeating.

4. Dring water
Have a big glass of water before eating. Water can make you feel full and prevents overeating. Besides, cold water can boost your metabolism a little.

5. Take a minute
After you finish eating, give yourself a rest for a moment in some other room. Dishes won’t run. Read a paper of feed your dog – this way you give a signal to your body that you have finished eating. If you skim your paper on the table it is very possible to eat what’s left or polish off your child’s dish.

6. While you eat, don’t do anything else.
Don’t make anything else when you eat, like reading magazine or watching TV. You won’t notice how much you’ve eaten and probably won’t stop when you’re full.
If you really do something else when you eat, this might become a habit and every time when you watch TV, you would eat something with it. That’s how, watching your favorite show(that contains no calories) you might put on weight.

7. Keep your food on it’s place
Eat only in the kitchen table. If you don’t allow yourself taking food in the living and bedroom you’ll eat less and not that often.

8. Make your dishes smaller
Smaller plates will help you eat less. A research proved, that even nutritionists eat more when their food is served in bigger plates. If they haven’t noticed, how could you? A smaller plate also makes your portion smaller.

9. Soups and sallads
Have a small bowl of vegetable soup of salad before your meal. If you’re very hunger you might have both. The soup will take some time and will wander your hunger. Fiber-rich salads will sate you, and you will eat less on your fat-rich meal.

10. Keep the second portion away
Even if you’re sure you’ll eat two portions of something – bread, for example, when you sit on the table, put just one slice by your plate. You’ll have to stop before you take the second one and you will think about if you really need it. If the slice is already by your plate you would have it right away.