Always remember — olive oil rules!
Healthy adults should consume between 20 percent and 35 percent of their calories from dietary fat, increase their consumption of omega-3 fatty acids, and limit their intake of saturated and trans fats, according to an updated position paper from the Academy of Nutrition and Dietetics…The position paper provides guidance for registered dietitian nutritionists and dietetic technicians, registered to translate research on fat and fatty acids into practical dietary recommendations for consumers.
The Academy’s updated position is: It is the position of the Academy of Nutrition and Dietetics that dietary fat for the healthy adult population should provide 20 percent to 35 percent of energy, with an increased consumption of n-3 polyunsaturated fatty acids and limited intake of saturated and trans fats. The Academy recommends a food-based approach through a diet that includes regular consumption of fatty fish, nuts and seeds, lean meats and poultry, low-fat dairy products, vegetables, fruits, whole grains and legumes.
Registered dietitian nutritionists can help consumers understand that a total diet approach is more beneficial than simply reducing dietary fat and replacing it with carbohydrates, as a high intake of refined carbohydrate can also negatively affect health…
• A simple and effective way to improve health is to eat more fish, nuts and seeds and to consume fewer desserts and convenience foods.
• Fat is a critical nutrient, and certain types of fat, such as omega-3s and omega-6s, are needed for good health. For this and other health reasons, a fat-free diet is not recommended.
• Fish is an excellent source of the omega-3s EPA and DHA; flax, walnuts and canola oil are good sources of ALA omega-3.
• Both the amount of fat (how much) and the type of fat (what foods) in the diet can affect health and risk of disease.
• Different foods provide different types of fat. Some fats improve your health (omega-3s help your heart and brain) while some are detrimental to your health (trans fat increases heart disease risk factors).
Fat freaks drive me bonkers. The fetish is so pronounced in my neck of the prairie that almost any market that sells itself as a provider of healthy food has to offer only meat that has had every speck of fat removed during normal butchering tasks – or is only purchased from farms that have bred the critters providing protein with feet down to so little fat content I imagine they might freeze to death on a balmy autumn day.
Before we switched to the Sprouts market now part of our weekly grocery trip into town – I would periodically cajole one of the butchers at our previous stop to make us a big batch of Italian sausage that actually contained 20-25% fat. Packaged for our freezer, I could grill or otherwise cook it without ending up with a cardboard torpedo decorating my preferred Mediterranean diet.
Fortunately, my first discussion with one of the butchers at Sprouts delivered the info that he made their sausage to my preferred specification as general practice. All of their sausages unless otherwise described. Yes, a significant portion of formerly-living protein is also the kind of cold water fish I grew up eating and still love. Etc..