Tag Archives: healthy fat

One fish, two fish, red fish, blue fish – The most nutritious types of fish

4 Jul

Fish-Variety

When it comes to eating clean, many people have the idea that the only “clean” sources of protein are chicken and turkey – people forget about all of the delicious and nutrient-dense kinds of fish that are available to us.

Many consider fish to be one of the healthiest foods on the planet. Fish is high in protein, which is great for building muscle and has Omega-3s fats, which is great for the health of the brain and heart and overall health. Fish can also raise good cholesterol, and lower “bad” cholesterol.

Salmon

salmon_jumping

For most people, fish = salmon. Salmon is widely consumed and can be cooked in a variety of ways (nothing beats grilled salmon on the BBQ…). Wild (Pacific or Alaskan) Salmon is the most nutritious and has the best quality of Omega fats. Farmed (Atlantic) Salmon is less nutritious and has lower quality fats.

Per 112g

Calories: 170

Protein: 24g

Fat: 8g

Salmon is great, but there are so many more awesome types of fish out there, let’s take a look at some!

Herring

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Herring is a smaller fish that is loaded with Omega-3s as well as Vitamin B12 and Vitamin D.

Per112g

Calories: 180

Protein:20g

Fat:12g

Flounder

Flounder_Filet

Flounder can be found in most supermarkets. It’s a whitefish that is low in fat and is both cheap and easy to cook! It is also a good source of Selenium.

Per 112g

Calories: 104

Protein: 20g

Fat: 0g

Mackerel

MAckerelMany4

Mackerel has more than twice the amount of Omega-3s per serving compared to Salmon. It is also high in Vitamin B12, Vitamin D and Phosphorus.

Per 112g

Calories: 230

Protein:21g

Fat:16g

Snapper

red-snapperfish-large

Snapper is great for building lean muscle. It is high in protein and low in fat. It is also a great source of Selenium. Plus it’s delicious!

Per 218g

Calories: 218

Protein: 45g

Fat: 3g

Halibut

halibut fish sticks5

Halibut is another white fish that is loaded with protein, which makes it great for building muscle.

Per 204g

Calories: 224g

Protein 42g

Fat: 5g

Striped bass

LBF_Striped_Bass

Striped Bass is a great source of Omega-3s. It is actually better to buy farmed striped bass due to the fact that wild striped bass contains more pesticides.

Per 159g

Calories: 154

Protein: 28g

Fat: 4g

As you can see fish are extremely nutritious, and there are tons of great recipes if you are worried about that fishy taste. I highly recommend adding fish into your meat protein repertoire! Stay tuned for some good fish recipes!

S

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The different kinds of fat

14 Nov

For most people, fat in food can only mean one thing: bad. Fat seems to have this negative connotation, and people think they should avoid it like the plague. For example, the shelves of isles in most grocery stores are like walls of ‘low fat’ products like cookies, chips and mayonnaise.  However, these negative perceptions about fat aren’t all true. In fact, studies have shown that people who cut all fat out of their diet are more likely to gain back any weight they lose than those who consume proper amounts of the essential fats… NOT ALL FATS ARE BAD – some fats are essential for our bodies, and we need to consume them. This post is all about the different kinds of fat: the good, the bad and the ugly.

There are four kinds of fat: monosaturated, polysaturated, saturated and trans. The first two are essential for our bodies, and are fats in liquid form, while the latter two should be avoided and are solid at room temperature. Let’s start off with the good fats.

Monosaturated fat – liquid

Monosaturated fats come in the form of oils such as olive oil and peanut oil. Nuts and avocados are also loaded with monosaturated fats. Monostatureated fats are great for a number of reasons: they help lower bad cholesterol, and raise good cholesterol. They also  lower the risks of heart disease and are good for the brain.

Polysaturated fat- liquid

Polysaturated fats are also known as the Omega-3 and Omega-6 fats. Our bodies don’t produce these fats, so we need to get them from foods like salmon, tuna, soybean oil, whole grains and seeds. These fats are essential because of their many benefits:

– they lower bad cholesterol levels and raise good cholesterol levels

– they are great for the brain

– help reduce blood pressure

– they help get rid of unhealthy fats

– they lower the risk of heart disease

– they help produce healthy skin and strong teeth and bones

Saturated fats- solid

Saturated fats are found in animal fat (meats, dairy products) and some vegetable oils. When heated, these fats can become a liquid, but at room temperature they return to a solid. A good example is bacon; after you cook it, you generally put the liquid fat into a jar, and what happens to that liquid fat? It turns to a solid!

Saturated fats can raise the levels of bad cholesterol in your body, however, the severity of the effect of saturated fats on your body depends on the the source of it’s coming from. For example, saturated fat from chicken is not as bad as saturated fat from beef. And saturated fat from beef is better than saturated fat from milk or butter. Saturated fat from dairy products is one of the worst sources as it increases bad cholesterol levels more than others.

Trans fats – solid

Trans fats are a man made substance created by food scientists around 1900. This fact alone is a good indicator as to why this fat is by far the worst for you, and should be avoided. Trans fats were created because they increase a food’s shelf life. Foods like margarine, french fries, donuts, commercial baked goods and chocolate bars are loaded with this nasty fat.

But why is this fat so ‘nasty‘ you ask?… Here’s why:

–  it raises levels of bad cholesterol in our bodies

– it lowers the levels of the good cholesterol

– it raises the number of triglycerides which are linked to heart disease

– research has shown that trans fats also contribute to inflammation, over acidity (which can lead to heart disease and other serious illnesses)

We’ve covered a lot of info in this post, so here are a few basic rules when it comes to fat:

1- Not all fats are bad – some are essential for our body

2- Get your fats from food that comes from the ground and water – vegetables, nuts, olive oil, salmon and tuna

3- Try to limit your intake of saturated fats e.g. have red meat sparingly and avoid full fat dairy products

4- Avoid trans fats as much as you can!!!

By following these tips,  you’ll ensure that your body gets the fat it needs and you’ll eliminate the bad fats from your diet. This will make you feel great and help you lose weight!

S & L