6.7: Planning Meals with Healthy Fats in Mind
- Page ID
- 80526
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\(\newcommand{\avec}{\mathbf a}\) \(\newcommand{\bvec}{\mathbf b}\) \(\newcommand{\cvec}{\mathbf c}\) \(\newcommand{\dvec}{\mathbf d}\) \(\newcommand{\dtil}{\widetilde{\mathbf d}}\) \(\newcommand{\evec}{\mathbf e}\) \(\newcommand{\fvec}{\mathbf f}\) \(\newcommand{\nvec}{\mathbf n}\) \(\newcommand{\pvec}{\mathbf p}\) \(\newcommand{\qvec}{\mathbf q}\) \(\newcommand{\svec}{\mathbf s}\) \(\newcommand{\tvec}{\mathbf t}\) \(\newcommand{\uvec}{\mathbf u}\) \(\newcommand{\vvec}{\mathbf v}\) \(\newcommand{\wvec}{\mathbf w}\) \(\newcommand{\xvec}{\mathbf x}\) \(\newcommand{\yvec}{\mathbf y}\) \(\newcommand{\zvec}{\mathbf z}\) \(\newcommand{\rvec}{\mathbf r}\) \(\newcommand{\mvec}{\mathbf m}\) \(\newcommand{\zerovec}{\mathbf 0}\) \(\newcommand{\onevec}{\mathbf 1}\) \(\newcommand{\real}{\mathbb R}\) \(\newcommand{\twovec}[2]{\left[\begin{array}{r}#1 \\ #2 \end{array}\right]}\) \(\newcommand{\ctwovec}[2]{\left[\begin{array}{c}#1 \\ #2 \end{array}\right]}\) \(\newcommand{\threevec}[3]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \end{array}\right]}\) \(\newcommand{\cthreevec}[3]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \end{array}\right]}\) \(\newcommand{\fourvec}[4]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \\ #4 \end{array}\right]}\) \(\newcommand{\cfourvec}[4]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \\ #4 \end{array}\right]}\) \(\newcommand{\fivevec}[5]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \\ #4 \\ #5 \\ \end{array}\right]}\) \(\newcommand{\cfivevec}[5]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \\ #4 \\ #5 \\ \end{array}\right]}\) \(\newcommand{\mattwo}[4]{\left[\begin{array}{rr}#1 \amp #2 \\ #3 \amp #4 \\ \end{array}\right]}\) \(\newcommand{\laspan}[1]{\text{Span}\{#1\}}\) \(\newcommand{\bcal}{\cal B}\) \(\newcommand{\ccal}{\cal C}\) \(\newcommand{\scal}{\cal S}\) \(\newcommand{\wcal}{\cal W}\) \(\newcommand{\ecal}{\cal E}\) \(\newcommand{\coords}[2]{\left\{#1\right\}_{#2}}\) \(\newcommand{\gray}[1]{\color{gray}{#1}}\) \(\newcommand{\lgray}[1]{\color{lightgray}{#1}}\) \(\newcommand{\rank}{\operatorname{rank}}\) \(\newcommand{\row}{\text{Row}}\) \(\newcommand{\col}{\text{Col}}\) \(\renewcommand{\row}{\text{Row}}\) \(\newcommand{\nul}{\text{Nul}}\) \(\newcommand{\var}{\text{Var}}\) \(\newcommand{\corr}{\text{corr}}\) \(\newcommand{\len}[1]{\left|#1\right|}\) \(\newcommand{\bbar}{\overline{\bvec}}\) \(\newcommand{\bhat}{\widehat{\bvec}}\) \(\newcommand{\bperp}{\bvec^\perp}\) \(\newcommand{\xhat}{\widehat{\xvec}}\) \(\newcommand{\vhat}{\widehat{\vvec}}\) \(\newcommand{\uhat}{\widehat{\uvec}}\) \(\newcommand{\what}{\widehat{\wvec}}\) \(\newcommand{\Sighat}{\widehat{\Sigma}}\) \(\newcommand{\lt}{<}\) \(\newcommand{\gt}{>}\) \(\newcommand{\amp}{&}\) \(\definecolor{fillinmathshade}{gray}{0.9}\)There are many ideas to consider when planning out your food choices for grocery shopping, choosing a quick snack or beverage, and ordering food at a restaurant. Consider the following tips related to shifting the quality (type) and quantity (amount) of lipids to help you meet your health goals.
Ten Lipid-Friendly Shopping Tips
It is helpful to get organized with a grocery shopping list. Having a list helps you stay in your budget and minimize the random and sometimes not-so-healthy choices that catch your attention.
- Read the nutrition fact panels on food labels to compare brands for both total fat to meet your Calorie goals and low saturated fat to meet your health goals. In some instances, it is cheaper and more delicious to make the item at home (for example, a microwavable breakfast sandwich). Also, remember that low fat does not always equal healthy, as some of these manufactured foods could be higher in sugar or salt and lack nutrient density.
- Fill your shopping cart with fruits, vegetables, and whole grains as a means of "crowding out" the higher fat meals and snacks. Pair these foods with cheeses and meats instead of just eating the higher-fat cheeses and meats.
- Protein-rich foods can make or break your lipid goals. Include at least two servings of fish weekly, and opt for more poultry with less beef and pork. Beans and eggs are both budget-friendly sources of protein.
- When buying beef or pork, look for the words "lean" and "loin," as these are typically lower-fat choices. If the meat you choose is a higher fat-content cut, as seen with more white marbling throughout the meat, consider buying a smaller portion per person.
- For a change of pace, try some "meatless" proteins, such as a chickpea or black bean burger or marinated tofu (made from soybeans).
- Consider the fat content of the dairy you buy (milk, yogurt, frozen desserts). Match the fat content to your Calorie needs and health goals. Lower-fat dairy choices still provide good amounts of vitamins and minerals with fewer Calories from less fat. Plant-based dairy alternatives are now common in most grocery stores and are often fortified with vitamins and minerals to match traditional dairy foods. When buying regular dairy products, such as cheese, opt for higher flavor in smaller quantities (examples: Parmesan, feta, and sharp cheddar).
- Purchase a collection of nuts and seeds to keep in your freezer that can be added to your salads, stir-fry, one-dish foods, soups, desserts, and yogurts. Freezing foods such as almonds, walnuts, and pecans extends their life, as higher-fat foods can go rancid over time.
- Stock your fridge and pantry with herbs, spices and condiments (examples: sriracha and bold mustards) to give your food a lot of flavor for the lower-fat meals you are planning.
- Select less processed fats and oils for meal preparation and condiments. Extra virgin olive oil (EVOO) is a lower-processed oil. Several plant-based spreads and butter/oil blends are available as an alternative to processed stick margarines. When possible, choose liquid oils over solid fats. Oils that have a more intense flavor, such as sesame oil and peanut oil, may allow you to use less in a recipe.
- Think about your snack food choices. Popcorn is a great whole grain option and can be purchased with lower fat ingredients (or made at home). Consider making your own cookies at home with ingredients you can control. Nuts such as almonds, walnuts, and pecans make a great snack, such as in a trail mix. When you choose a processed snack, select a brand that offers single serving portions to help you manage your intake.
Lipid Storage and Cooking Tips
Be careful of exposing fats and oils to heat, light, and oxygen, as they can be easily damaged.
- Exercise caution when heating oils. Polyunsaturated fats are the most fragile and lose beneficial properties when exposed to heat.
- For proper storage and freshness, place your oils in opaque containers and keep them refrigerated.
- Buy oils in smaller quantities. This may help remind you to consider portions and assures you can use all the product before it spoils.
- Do not use any oil that has a bitter or fishy smell or taste, as this indicates it is likely spoiled (rancid).
- Substitute unsweetened applesauce or yogurt for oil in recipes for baked goods.
- Coat pans with a mist of oil instead of using butter or shortening called for in recipes.
Tips for Lipid-Friendly Restaurant Choices
- Choose a lower-fat preparation method: baked, grilled, poached, stir-fried, or steamed instead of deep fried. Ask your server if there are alternative preparation methods or side-dish substitutes (and don't forget to tip them for their effort!).
- Opt for red sauces (marinara) over white sauces (Alfredo).
- Enjoy hearty salads with grilled chicken, shrimp, or beans.
- Try oil-based dressings over creamy dressings, or ask for the dressing on the side to control the portion.
- Select side dishes with vibrant colors (vegetables/salad, fruit) to compliment the proteins.
- View the appetizer and a la carte sections with caution. You may find some healthy options but could also get distracted by the many fried options. However, these sections of the menu may be where you find the fruits and veggies to complement your main dish, as well as a more reasonably portioned option for your entree.
- Remember to consider your beverage and dessert options, as they can add up to more than the meal!
- Share dessert!
Now that you have gained a wealth of information and food for thought to enable you to make changes to your dietary pattern, we hope that your desire to pursue a healthier lifestyle has been strengthened. While we realize that making grand strides in this direction may be awkward at first, even the smallest of accomplishments can produce noticeable results that will spur you on and perhaps spark the interest of friends and family to join you in this health adventure.
Becoming aware of the need to limit your total fat intake will facilitate your ability to make better choices. In turn, making better nutrition choices requires gaining knowledge. As you understand that your food choices impact not only your personal physical health but also the delicate balance of our ecosystem, we are confident that you will successfully adapt to the dynamics of the ever-changing global food supply. Remember, the food choices you make today will benefit you tomorrow and in the years to come.
Popular Diets and Heart Disease
Attribution
Zimmerman, "An Introduction to Nutrition (Zimmerman)", CC BY-NC-SA 3.0. Text was updated with new text added. Figures were replaced. Video added.
References
- CBS News. Popular Diets May Increase Risk of Heart Disease, American Heart Association Says. [Video]. YouTube. https://youtu.be/9sype80dh_Q?si=GnQMYz21D9tgtcin. Published April 28, 2023. Accessed August 3, 2023.