Gestational Diabetes and Your Diet

July 28th, 2010 by admin  |  No Comments
Gestational Diabetes and Your Diet

Around the end of the second trimester, a glucose tolerance test will be performed on most pregnant women to check for signs of gestational diabetes. This form of diabetes affects only pregnant women, and while relatively rare, is serious for both mom and baby. Luckily, it is not difficult to control with the proper diet and monitoring.

The Basics of Gestational Diabetes

Having gestational diabetes does not mean there is any reason to suspect that you had diabetes prior to pregnancy, or that you will continue to have problems afterwards. Although no one is certain what exactly causes it, there is reason to believe that hormones from the placenta may cause insulin resistance. This is a condition where the action of insulin in the blood to work on glucose and turn it into energy is blocked, leaving high levels of glucose in the bloodstream. This results in hyperglycemia.

The extra glucose in your blood will cross the placenta and enter the baby’s blood. This causes the baby’s pancreas to secrete more insulin in response. High insulin levels in newborns have been linked to breathing problems and a higher likelihood of obesity later in life. Babies born to mothers with gestational diabetes are often larger than average, as they have received too much energy in the form of glucose.

How to Treat Gestational Diabetes

If you have been diagnosed with gestational diabetes, one of the first things your doctor will recommend is a major overhaul of your diet. You will require a special eating plan, and will probably be told to monitor your blood sugar levels. Although you should discuss your new meal plan with your doctor, there are some general recommendations to follow to eat right and control the symptoms of gestational diabetes.

What to Eat

Glucose levels in your blood are directly related to the foods you eat. The foods that cause the highest levels of glucose are carbohydrates, so any woman diagnosed with gestational diabetes will have to be very careful about eating the right carbs. You shouldn’t give up carbs altogether – this isn’t healthy for you or your baby. But you will need to get your carbs from the right sources.

Skip simple carbs, especially anything high in sugar. Instead, choose the complex carbs found in whole grain foods. These will break down more slowly in your body and prevent spikes in blood glucose that can be caused from fast-acting sugars and refined carbs. Be sure to balance your intake of carbs throughout the day. Avoid having a large amount at one meal; instead, spread your intake out over several meals.

Another thing to remember is that you should eat throughout the day. Don’t skip meals or snacks. Eating regularly keeps a steady level of energy and prevents urges to overeat or eat the wrong things due to hunger.

Although it may be tempting to switch to artificial sweeteners to fill the gap left by the sugar in your diet, try not to give in. Not all artificial sweeteners are safe during pregnancy, and even those generally thought to be ok simply don’t have enough research behind them to be absolutely certain of their safety.

The restrictions of a gestational diabetes diet are not always easy to follow, but remember that you are doing it for your baby’s health. Also bear in mind that it will not be forever; you only have to continue with the diet until the end of your pregnancy, at which point the gestational diabetes will be at an end.

Foods to Avoid During Pregnancy

July 27th, 2010 by admin  |  No Comments
Foods to Avoid During Pregnancy

In addition to planning your diet carefully to include all the healthy foods you need, you should also be aware of which foods are not considered safe for consumption during pregnancy.

The main reason for a food to be listed as unsafe is bacteria, which could cause serious illness or worse in your baby. Some foods are also linked to birth defects, so make sure these are off your shopping list for the duration of your pregnancy.

Listeria and Salmonella in Foods

One of the most dangerous bacteria for your unborn baby is listeria. This common bacterium is unlikely to harm a grown adult, but for your tiny fetus, it can be lethal. Salmonella is dangerous to both you and the baby, but while you would likely survive a bout with it, your baby might not. Avoid foods that might contain listeria or salmonella, such as:

  • Any food containing unpasteurized milk, such as soft cheeses. Some soft cheeses are made with pasteurized milk – check the label carefully.
  • Any food containing raw eggs, unless the eggs were pasteurized. This can be trickier than you think. Foods that contain raw eggs include some ceasar salad dressings, buttercream frosting and mayonnaise. If the label does not say the eggs were pasteurized, avoid it. Don’t order these foods in restaurants even if the waiter says there are no raw eggs – he could be wrong. If you wish to make these foods yourself, choose pasteurized eggs.
  • Deli meats have been known to be contaminated with listeria. If you wish to consume deli meats, you should heat them until they are steaming to kill off any bacteria. Some doctors now say deli meats, even unheated, are safe as long as they are purchased from a deli with a high turn around so that meat is not sitting long. You should consume deli meats as soon as they are purchased for safety.
  • Pate can also be contaminated with listeria, so avoid it as well.

Fish: What Is Safe and What Is Not

Fish can be an important part of a healthy diet, providing you with a great source of Omega-3 fatty acids as well as many other nutritional benefits. There can be dangers in fish consumption during pregnancy, however, so use caution. Watch out for these dangers when choosing fish:

  • Some fish can be very high in mercury, such as shark and swordfish, and should be avoided. Fish that contain lower levels of mercury, such as tuna, are safe to eat as long as you consume them in moderation.
  • Sushi containing raw fish should be avoided entirely.
  • Smoked seafood options, such as lox, which are purchased from a deli are in danger of listeria contamination, and should be avoided.

Caffeine and Alcohol

While there is some debate as to what is a safe amount of caffeine during pregnancy, there is absolutely no argument that alcohol is unsafe. Currently, there is not considered to be any safe amount of alcohol during pregnancy, especially during the vital first trimester. Some doctors may tell you it’s ok to have a small glass of red wine towards the end of your pregnancy, but you are better off skipping it altogether.

Caffeine in moderate amounts is generally viewed as safe, but new studies have linked caffeine intake during the first trimester with miscarriage. Again, it’s best to err on the side of caution and skip the caffeine altogether. If you really need that boost in the morning, keep it to one cup of coffee, but wait until the second trimester when the risk of miscarriage drops dramatically.

Understanding Calories

July 26th, 2010 by admin  |  No Comments
Understanding Calories

We have all heard the phrase “counting calories”, and most of us are aware that the number of calories we ingest is directly related to maintaining a healthy weight. But what exactly is a calorie? How do they affect our weight and health? And how can we tell how many calories we need? Understanding how calories work isn’t all that complicated, if you break it down to a simple explanation.

What Are Calories?

A calorie is a measurement of energy. Foods contain energy, and this is passed into our bodies when we consume them, for our bodies to burn and use to keep us going. Although the word calorie has come to have a negative connotation in our weight-conscious society, the fact is that we all require calories in order to live. The energy calories provide to our bodies is used to perform basic functions like keeping the heart pumping. We also need that energy just to perform daily tasks, from showering to housework to walking the dog. All of these activities burn calories.

The Effect of Calories on Weight and Health

Simply put, when we consume more calories than our bodies are burning, we gain weight. This means that a person who leads a very active lifestyle can generally consume more calories than a sedentary person, because the calories are being burned.

You may have come across the expression “empty calories”. While it is true that a calorie is a calorie as far as the amount of energy it contains, some calories are “empty” nutritionally. Foods that are high in calories but low on vitamins and minerals may provide energy to the body, but without the nutrients, they aren’t helping to keep the body healthy. By choosing most of your daily calorie intake in the form of nutrient-rich foods, you can ensure that every calorie you ingest has value to your body.

A high calorie food is not necessarily a bad thing, if it is providing your body with necessary nutrition, and it is eaten in moderation. Still, foods that are both low calorie and nutrient dense, such as leafy green vegetables, are the staples of a healthy diet. Because they are providing a lot of important vitamins and minerals with few calories, they can be consumed in larger quantities. Filling up on this type of food will help to maintain a healthy weight.

How Many Calories Are Needed?

How many calories a person needs varies greatly and is dependent on a number of factors. Age, gender, and lifestyle all determine how many calories are required. Special circumstances such as pregnancy and lactation will also change the body’s caloric requirements. Your metabolic rate – or how fast your body burns calories, is influenced by all these things. Men tend to have a faster metabolism than women. As we age, especially past 40, the metabolism slows and can not burn calories as quickly or efficiently.

If you live an active lifestyle and are at a healthy weight, you are probably consuming the correct number of calories already. However, if you are overweight, or are struggling to lose weight, chances are you are taking in too many calories for the amount of exercise you are getting. Reducing calorie intake or increasing physical activity will balance things out.

If your diet consists of healthy foods that are mainly low calorie and high in nutrients, you are probably on the right track.

Maintaining a healthy weight requires an understating of how the calories you take in affect your body’s function. Finding the right balance for you might take a little time, but it will result in a healthier body.

Caffeine and Pregnancy

July 25th, 2010 by admin  |  No Comments
Caffeine and Pregnancy

Caffeine is the most commonly used stimulant in the country, and a good number of us enjoy a cup of something hot and caffeinated every morning to start our day. The use of caffeine during pregnancy is a controversial topic; most health practitioners believe a small amount of caffeine is acceptable, while others will say avoiding it entirely is the best course of action. Whether you believe in the some or none approach, everyone is in agreement that large amounts of caffeine during pregnancy are dangerous.

What Does Caffeine Do to Your Body?

Caffeine is both a stimulant and a diuretic. This means that it causes you to feel alert, can slightly elevate blood pressure as well as heart rate, and also causes fluids to leave the body through increased urination. Caffeine can cause a jittery feeling and cause sleep disruptions, especially if used in large amounts. Some people are more sensitive to the effects of caffeine than others, and pregnant women are among them.

Caffeine and Miscarriage

A recent study showed that women who consume 200 mg or more of caffeine every day (about the amount in a large cup of coffee) carry a 50% higher risk of miscarriage than those who do not. Previous studies, however, have found no relationship between caffeine and miscarriage. Although the results of these studies have been conflicting, there is enough evidence to suggest that a risk of miscarriage may exist. This risk is especially high in the first trimester, so if you don’t wish to avoid caffeine through the entire pregnancy, it’s a good idea to at least skip it during those crucial early weeks. High amounts of caffeine in the diet have also been linked to stillbirth.

Effects of Caffeine on the Fetus

Caffeine does cross the placenta, and this means it reaches the baby. Research indicates that caffeine does restrict blood flow to the placenta, which could impact the baby. It has also been linked with lower birth weights, and a higher heart rate in the newborn baby.

What Foods Contain the Most Caffeine?

Caffeine occurs naturally in some foods and beverages, and is added to others. Coffee beans, tea leaves, and cocoa beans are all natural sources of caffeine. Coffee is by far the highest in caffeine content. The average 8 oz cup of coffee contains about 137 mg of caffeine, but this amount can vary widely depending on the type of coffee and how it was brewed. The same goes from tea, which contains about 48 mg of caffeine in an 8 oz cup. Generally, the stronger your cup of coffee or tea, the higher the caffeine content.

Soft drinks that have been caffeinated contain 37 mg of caffeine per 12 oz serving on average. Some of these beverages may contain higher or lower amounts. Chocolate contains caffeine in varying amounts depending on how dark the chocolate is (the percentage of cocoa solids).

The general consensus on caffeine in pregnancy is that it is probably safe in small amounts. Stick to one cup of coffee a day or the equivalent amount of caffeine from other sources. It’s best to avoid caffeine in the first trimester if you can, but after that you are probably safe to continue moderate consumption. Still, if you prefer to be cautious, skip the caffeine altogether. If you do choose to consume caffeine, remember to drink extra water as well, to make up for the diuretic effect of the caffeine on your system.

Satisfying Food Cravings Safely

July 24th, 2010 by admin  |  No Comments
Satisfying Food Cravings Safely

Most women at some point in their pregnancy will suddenly feel an incredible craving for some type of food. Whether it’s ice cream or pickles, or both as the old pregnancy tale goes, the urge to get some of what you want right away can sometimes be overwhelming and difficult to ignore.

Most food cravings are entirely harmless. If you really want something sweet or a salty snack, it’s ok to have one. There are a few caveats to this, of course. Simply put, the answer to the question of whether it’s ok to satisfy a food craving is that it depends what you are craving.

Remember Moderation

If you are craving something not particularly healthful, such as potato chips or a chocolate bar, it won’t hurt if you give in. However, if you start to crave that type of food all the time and consume it regularly, you will be replacing healthy foods with those lacking in nutrition and high in fat. Satisfy that sweet tooth or that need for salt, but do so within reason. Don’t eat the whole bag of chips or the whole tub of ice cream. You probably only need a small amount to make that craving go away, and you really won’t feel very good afterwards if you over-do it.

Of course, if you happen to be craving healthy foods like fruits and vegetables, eat as much as you would like! Just be sure to vary your choices to get a range of nutrients in your diet.

The best way to deal with a craving for a food that is less than healthy is to wait it out. Most cravings will go away if you distract yourself and force your body to wait before you give in. If you wait and the craving doesn’t fade, the next best solution is to try to find a food that is similar but a little healthier. If you are craving French fries, try baked sweet potato fries instead. Try to satisfy a desire for potato chips with a baked snack cracker. If you really must have chocolate, choose a small amount of dark chocolate, which contains healthy anti-oxidants. Use caution with chocolate, however, as it does contain caffeine.

Cravings for Strange, Unhealthy Things

Some women suffer from cravings for very unusual things during pregnancy. This is known as pica. Women may find themselves craving completely inedible things such as dirt, bleach, or soap. There is a great deal of speculation and discussion on what causes pica, but the jury is still out. It is possible that it may be linked to mineral deficiencies such as low iron. It goes without saying that you can’t give in to these cravings. If they become bothersome, contact your doctor.

If you are craving something not quite so strange but still not advisable for consumption during pregnancy such as alcohol or sushi, you will likely have to do your best to ignore it. You can try the above advice and have a substitute, such as dealcoholized wine, or sushi that does not contain raw fish. Unfortunately, if this doesn’t work, you are going to have to tough it out. It isn’t worth the danger of consuming something that could harm your baby.

The good news is, giving in to most normal pregnancy cravings won’t harm the baby, as long as you eat junk foods in small amounts and try to find healthy alternatives that will satisfy the craving while keeping your pregnancy diet on track.

Nutrition: The Role of Carbohydrates

July 23rd, 2010 by admin  |  No Comments
Nutrition: The Role of Carbohydrates

In recent years, carbs have replaced fat as the scapegoat in weight gain. Low-carb and no-carb diets have come into fashion. The problem is that carbohydrates are necessary to good health and nutrition. The body uses carbs to create glucose, which provides your system with energy. Carbohydrates essentially fuel the body.

The Types of Carbohydrates

There are two types of carbohydrates: simple and complex. Simple carbs are foods high in both natural and added sugars. They break down quickly and tend to be higher in calories with less nutritional value. Fruits are a natural source of simple carbs, but any processed food that contains extra sugar, or any form of sugar is included in this category. These foods include sodas, candy, baked goods such as cakes and cookies, and even white bread.

Complex carbohydrates, on the other hand, take longer to break down and include starches and dietary fiber. These types of carbs include foods such as potatoes, rice, breads, grains and many vegetables. The key to getting the healthy complex carbs is to choose foods made with whole grains. This means choosing whole wheat bread instead of white or brown rice rather than white rice.

Because these foods take longer for your body to break down, they will keep you feeling full longer, which can curb overeating and keep your calorie intake in check. They will also give you extended energy rather than the quick bursts of energy provided by simple carbs.

Whole grains are also a healthier choice because they have not been processed or refined, and all of their nutritional content is intact. Some refined grains have the nutrition added back in after processing, and these are called enriched grains. Although a healthier choice than those that have not been enriched, you are still better off going with the natural whole grain. Enriched grains will not be able to provide you with the same amount of dietary fiber or have the other benefits of eating whole grains.

There is a place for simple carbs in a healthy diet, but try to get them from natural sources such as fruit which also provide nutritional benefits. Foods with added sugars should be an occasional treat.

How Much Should You Eat?

The right amount of carbohydrates ranges from 45-65% of your diet. This means that you should be eating more carbohydrates than either protein or fat. However, these carbs should mostly be in the form of complex carbohydrates.

With your intake of carbs each day, you should aim to ingest the appropriate amount of dietary fiber. The right amount for you depends on the number of calories you are eating each day. If you are eating the correct carbs, it shouldn’t be difficult to meet your body’s fiber needs. Spread the fiber out over the day so that you can stay full and prevent overeating of other, less healthy foods. You will find that when you are consuming the correct amount of fiber, you won’t have much room in your diet for unhealthy foods.

While low-carb diets will probably be successful in helping you to lose weight, in the long run it is not a healthy diet. You will be robbing your body of necessary energy. Choosing instead to cut simple carbs from your diet and continuing to fuel your body with healthy, whole grain choices will result in not only a healthier body weight, but also more energy.

Food Cravings and Nutritional Deficiencies

July 22nd, 2010 by admin  |  No Comments
Food Cravings and Nutritional Deficiencies

Although most food cravings during pregnancy don’t signify anything other than hormones, hunger, or suggestibility, some experts believe that strange food cravings may actually be a sign of a nutritional deficiency. These unusual cravings for inedible non-food items are known as pica, and they affect a very small number of women.

Normal Cravings During Pregnancy

Most pregnant women will experience some sort of craving for a food or beverage at some point in the pregnancy. Fluctuating hormones are generally to blame. Food cravings can be just as much emotional as physical, especially during pregnancy when those hormones are causing emotions to run high. Certain foods may bring a sense of comfort or security.

Many women will notice that they seem to be very suggestible during pregnancy. A commercial for or mention of a certain food can set off a very strong craving for that item.

Generally, food cravings during pregnancy are for normal foods, although not always the healthiest choices. Some women do crave very healthy foods such as fresh fruit and vegetables, but most crave junk foods such as potato chips, baked goods, or ice cream. While not all of these cravings are a good idea to indulge regularly, they don’t indicate any sort of problem and are a completely normal part of pregnancy. Most often, a food craving is not for a food that contains any special amount of nutrition, so it seems very unlikely that the body is trying to tell you something by craving a food that won’t supply much nourishment.

The main problem that might arise from this type of craving is causing a certain level of irritation to the father to be who is sent out in search of a certain food at random times of the day and night!

Abnormal Cravings

While most women will crave completely harmless foods, a small percentage will experience a condition known as pica. This term is used to describe a craving for something very unusual, non-nutritive, and generally unsafe for consumption. These cravings can include dirt, soaps and detergents, and other odd choices.

There are some people who believe that this type of craving may be related to a nutritional deficiency of some kind, however there is currently no strong evidence to confirm it. Presently, no one really knows what actually causes pica.

If you have reason to suspect you have some sort of deficiency in your diet, you should talk to your doctor. Most pregnant women who are eating a balanced diet and taking a prenatal supplement daily are not at risk for a major nutritional deficiency. The most likely nutrient to become too low during pregnancy is iron, and this is indicated by symptoms such as fatigue, and not by food cravings. Although you may often hear people say things like “I am craving meat, my iron must be low!” there is no evidence to support pregnancy cravings as being connected with low levels of vitamins or minerals.

If you are craving a healthy food, go right ahead and indulge it. It probably doesn’t mean you were low on the nutrients provided by that food, but it certainly can’t hurt to consume a little more. On the other hand, cravings for unhealthy or junk foods should be satisfied carefully and in moderation, to keep your diet healthy and balanced.

A Healthy Eating Plan for Pregnancy

July 21st, 2010 by admin  |  No Comments
A Healthy Eating Plan for Pregnancy

When you are pregnant, good nutrition is more important than ever before. Your baby is depending on you to provide everything necessary for normal growth and development. Because the baby will draw on your body’s stores of important vitamins and minerals, you must be sure to replace them through your diet. It’s important to be extra-cautious with those nutrients that the body isn’t able to produce or store on its own; these must be replaced on a daily basis.

A Balanced Diet

Eating a balanced diet from a variety of food choices in the best way to ensure adequate nutrition for yourself and for baby. Fill up on healthy choices such as fruits and vegetables, and avoid empty calories from sugary choices. You will need to eat from all of the food groups every day, in the appropriate amounts, so it will require close attention to what you are consuming.

Nutrients of Special Importance During Pregnancy

The job of growing a little person in your womb requires certain nutrients more than you might previously have been consuming them. Make sure you are getting enough of these key nutrients for a healthy baby:

  • Folate or folic acid: Found in leafy greens such as spinach and kale, folate has been shown to greatly reduce the likelihood of a number of birth defects, including spina bifida. Pregnant women should increase their intake of foods rich in folate early on – in fact it’s a good idea when you are just starting to try to conceive.
  • Calcium: Your baby is developing his new bones, and this will require a great deal of calcium to make them grow strong. Pregnant women should get extra calcium to prevent the baby from depleting their body’s stores.
  • Iron: Women often become anemic during pregnancy as the baby draws on the body’s iron supply.

Of course, these are just a few of the many nutrients vital to a healthy pregnancy and a healthy baby. Every vitamin and mineral should be represented in your diet, as well as the proper balance of protein, carbohydrates, and fat.

Prenatal Supplements

Almost every woman will be told to take a prenatal supplement throughout their pregnancy. Especially when you are feeling ill in the first trimester, this can help your body to continue feeding the growing child. Making sure you are getting everything your baby needs by taking a supplement is a good safeguard against oversights in your diet.

While prenatal supplements are available over the counter, you can also ask your doctor to write you a prescription. These supplements may be of higher quality, and as an added bonus, your insurance plan will likely cover the cost.

Weight Loss and Pregnancy

During pregnancy, your body will naturally gain weight. It is never a good idea to cut calories or attempt to lose weight while you are pregnant. If you are concerned about your weight gain, talk to your doctor. Avoid high-calorie, low-nutrition foods and replace them with healthy choices to keep from putting on unnecessary pounds. If you are eating a balanced diet during your pregnancy, you should not gain weight at more than the normal rate. If you feel this is the case, it is possible you have gestational diabetes. Most women will be tested for this during pregnancy, but if you have not been and are concerned, ask your doctor.

Eating right during pregnancy is vital to a healthy mother and baby too. Throughout your pregnancy, take extra care to ensure your diet contains everything your baby needs.

Vital Minerals for your Pregnancy Diet

July 20th, 2010 by admin  |  No Comments
Vital Minerals for your Pregnancy Diet

There are a number of minerals that are essential to life, and they should already be a part of your diet prior to becoming pregnant. However, once you have a baby growing inside you, there are a few minerals that become extra important to support that baby. Getting more of these minerals in your pregnancy diet will ensure your baby is growing and developing right on track.

Some minerals can be stored in the body, while others can not. Those that can be stored will offer a supply for the baby to draw on throughout the pregnancy. You will need to replace them daily, however, so that your own needs are being met as well. Those that the body does not store are even more crucial to your daily diet. You need to replace them every day through the foods you eat to make sure there is enough for you and your baby too.

Make sure that you are getting enough of these two absolutely essential minerals during your pregnancy, along with all of the minerals your body needs.

Calcium for Bones and More

Well-known as the mineral that supports healthy bones, calcium also does a lot more. It also supports the muscles, circulatory system, and the nervous system as well. It’s an essential mineral for a healthy body, and it becomes even more essential during pregnancy. As the baby draws on the mother’s calcium supply through the placenta, the mother must continue to replace it. Otherwise, the baby will draw on the stores of calcium from the mother’s bones, which can result in problems such as osteoporosis later in life.

Consume calcium along with vitamin D to ensure it is absorbed well into your system. Dairy products are the best source of calcium, but other foods such as leafy greens can provide it as well. This mineral becomes especially essential during the second and third trimesters, but you should go ahead and increase your intake right when you find out you are pregnant.

Iron for Your Blood

Because the volume of blood in your body increases dramatically during pregnancy, iron becomes more important than ever before. Iron helps to create red blood cells which carry oxygen throughout the body. Too little can result in anemia which is unhealthy for mother and baby too. Iron is also responsible for helping baby’s muscles to develop properly.

Iron rich foods such as red meat, poultry, and fish are great sources of this important mineral. Beans, green vegetables such as broccoli and berries like raspberries and strawberries also provide iron. If you are at risk of anemia or have already been diagnosed, your doctor may prescribe a supplement. You will likely be tested for anemia during your pregnancy as a precaution.

Like calcium, iron will become even more important in the second and third trimesters of your pregnancy. But making the right changes to your diet as soon as you know you are pregnant will make it easier to get all of the iron you need for yourself and baby as well.

These two minerals are the most essential to your baby, but that doesn’t mean the rest of the minerals in your prenatal supplements aren’t important. You need a complete and balanced diet, along with the help of a supplement, to make sure you are getting everything you need.

Nutrition: The Role of Fat

July 19th, 2010 by admin  |  No Comments
Nutrition: The Role of Fat

There is no question that fat is the most maligned of the macronutrients. Most of us try to avoid fat, and we have been led to believe that it is responsible for all of our health and weight woes.

The truth is, fat is a necessary component of a healthy diet. As an important part of our cells, it plays a role in protecting our bodies, and can also improve heart health and keep our cholesterol levels in check. However, these tasks all require that we ingest the right kinds of fat, and in the right amounts.

What are the Types of Fat?

There are several types of fat, and some are good for the body while others can be severely detrimental.

The healthy, or unsaturated, fats are divided into monounsaturated and polyunsaturated. These fats are good for your heart, reduce inflammation and also help to regulate cholesterol levels. They are found in foods such as nuts, especially almonds, hazelnuts and pecans, fish, oils such as olive, peanut, and canola, and avocadoes.

The fats that fall into the unhealthy category are known as saturated fats. These appear in red meat, whole-milk dairy products, and vegetable oil. Because our bodies already produce all the saturated fat they need, it really isn’t a necessary component of our diet. Saturated fats can do damage to the cardiovascular system, and intake should be limited.

Recently, there has been a great deal of concern raised regarding trans fats, or trans fatty acids. Found in hydrogenated oils such as margarine and many of the frying oils used in fast food restaurants, trans fats are extremely bad for the heart. They raise the bad cholesterol levels in the bloodstream and increase the risk of heart disease. Trans fats should be eliminated from the diet altogether if possible.

How Much Fat is Needed?

Depending on age, fat should make up anywhere from 20-35% of your diet. Almost all of this should be of the healthy, unsaturated type. The exception to this is children under two, who have different nutritional needs from adults. Fat is important in brain and eye development for babies and infants, and a low-fat diet can be detrimental to this. Unless there is a history of heart disease in the family, children under two should have full-fat versions of foods such as dairy products.

Although low-fat diets have been popular for many years, new research indicates that there is little evidence to support their effectiveness. Since low-fat and fat-free version of products appeared on the shelves of American grocery stores, there has been almost no change in the level of obesity or cardiovascular disease in the American people. Studies have shown that the type of fat, and not the amount, determines the risk for heart disease. While two people may both consume the proper percentage of fat, the one who eats more saturated fat will be at a higher risk of heart disease.

The key to ensuring you are getting the right kind of fat and avoiding the wrong one is to read nutrition labels. These labels will tell you how many grams of fat the food contains per serving, as well as whether the fat is saturated or unsaturated. This is your best tool for controlling your fat intake.

By ensuring your diet contains the right amount of unsaturated fats, you can help to maintain heart health as well as keep your weight under control.

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