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
