Second Session Summary

1. Avoid the worst fats: saturated fat (animal fat and tropical oils)

Hydrogenated fat/trans fat (margarine and shortening)

Modified palm oil, modified soybean oil, fully hydrogenated coconut oil

 

2. Decrease intake of all fat (less than 15%)

Healthiest way to do that is NOT to manipulate your diet with low fat foods but eat the foods that are naturally low in fat.

Decrease nuts and seeds and avocados only because of their high caloric value

Nuts (1 oz) 175 cal

Avocadoes (1/2) – 175 cal

Decrease vegetables oils

Oils 1 tsp (40 cal); 1 T (120 cal)

Our body makes all the monounsaturated fat it needs. We do not need to consume it. The only essential fatty acids are omega-6 (is plentiful in our food) and omega-3 (is rare in our food).

 

3. Insure adequate omega-3s (females 1.1g per day; males 1.6g per day)

Increase leafy green vegetables

1 tablespoon ground flaxseed per day

OR Eng walnuts

4. Decrease intake of omega-6s

Decrease vegetable oils

Decrease processed foods.

 

Health food vs. Junk Food (per tablespoon). Junk food is defined as empty calories: very little nutrition and many calories. White sugar is the ultimate junk

food.

 

 

Sugar

Olive Oil

Coconut Oil

Calories

50

120

120

Protein

0

0

0

Carbs

12g

0

0

Fiber

0

0

0

Fat

0

14g

14g

Omega-3s

0

.1g

0

Saturated fat

0

1.8g (14%)

11.8g (91%)

Vitamins

0

trace (E)

0

Minerals

0

0

0

 

Salad Dressings

We want to eat plenty of salads but NOT fatty salad dressings. Make salad dressings that are no-fat or low-fat using good fat sources.

 

Suggested assignments:

A. Refrain from eating any extra oil or fat for one day (longer if you can);

consume oil only in a whole food

B. Eat oatmeal for breakfast three mornings in a row

C. Easy meal ideas:

Salad, baked potato, steamed vegetables

Thick vegetable soup and salad

Ezekiel 4:9 tortilla chips (baked) and salsa (Muir Glen/homemade)

Salad, brown rice, vegetables

Salad, soup and whole grain bread

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