Good Food

Food needs every living things which is necessary to all of them to became active,healthy,growth etc,Everyone wants good food and clean food which is good for him/her health. Now a days very rapidly spreads junction foods in people which is bad for our body,our heart,our blood pressure etc.In this section we talk only fats...

Types of dietary fat: Good fats vs. bad fats

To understand good and bad fats, you need to know the names of the players and some information about them. There are four major types of fats:

• monounsaturated fats
• polyunsaturated fats
• saturated fats
• trans fats

Monounsaturated fats and polyunsaturated fats are known as the “good fats” because they are good for your heart, your cholesterol, and your overall health.

GOOD FATS
Monounsaturated fat	Polyunsaturated fat
Olive oil Canola oil Sunflower oil Peanut oil Sesame oil Avocados Olives Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews) Peanut butter	Soybean oil Corn oil Safflower oil Walnuts Sunflower, sesame, and pumpkin seeds Flaxseed Fatty fish (salmon, tuna, mackerel, herring, trout, sardines) Soymilk Tofu

Saturated fats and trans fats are known as the “bad fats” because they increase your risk of disease and elevate cholesterol.

Appearance-wise, saturated fats and trans fats tend to be solid at room temperature (think of butter or traditional stick margarine), while monounsaturated and polyunsaturated fats tend to be liquid (think of olive or corn oil).

BAD FATS
Saturated fat	Trans fat
High-fat cuts of meat (beef, lamb, pork) Chicken with the skin Whole-fat dairy products (milk and cream) Butter Cheese Ice cream Palm and coconut oil Lard	Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough Packaged snack foods (crackers, microwave popcorn, chips) Stick margarine Vegetable shortening Fried foods (French fries, fried chicken, chicken nuggets, breaded fish) Candy bars

Saturated fats: Reduce this bad fat

When focusing on healthy fats, a good place to start is reducing your consumption of saturated fats. Saturated fats are mainly found in animal products such as red meat and whole milk dairy products. Poultry and fish also contain saturated fat, but less than red meat. Other sources of saturated fat include tropical vegetable oils such as coconut oil and palm oil.

Simple ways to reduce saturated fat

• Eat less red meat (beef, pork, or lamb) and more fish and chicken
• Go for lean cuts of meat, and stick to white meat, which has less saturated fat.
• Bake, broil, or grill instead of frying.
• Remove the skin from chicken and trim as much fat off of meat as possible before cooking.
• Avoid breaded meats and vegetables and deep-fried foods.
• Choose low-fat milk and lower-fat cheeses like mozzarella whenever possible; enjoy full-fat dairy in moderation.
• Use liquid vegetable oils such as olive oil or canola oil instead of lard, shortening, or butter.
• Avoid cream and cheese sauces, or have them served on the side.

Sources of Saturated Fats	Healthier Options
Butter	Olive oil
Cheese	Low-fat or reduced-fat cheese
Red meat	White meat chicken or turkey
Cream	Low-fat milk or fat-free creamer
Eggs	Egg whites, an egg substitute (e.g. Eggbeaters), or tofu
Ice cream	Frozen yogurt or reduced fat ice cream
Whole milk	Skim or 1% milk
Sour cream	Plain, non-fat yogurt

 So we all very worried about fats but not all fats are bad for our bodies some are goods and some are bad but my this post try to explain good fat and bad fat so hope u people like this post and make your body fit and good health.....