Saturday, February 5, 2011

Eating to Survive - Fats and Oils


We've reached the last food group that we use in the Eating to Survive series, the fats and oils group.
When most people speak about this food group they are usually using it in a negative context. They view it as something they should avoid at all costs.

However, fats and oils was given a group for itself, which means that Fats are necessary for our bodies to be healthy.

Fats help us to look and feel better. Just like the Food from animals group, we usually consume a lot more foods from this group than is necessary.
Fats and oils provide a lot of energy in small amounts and so if we eat too much we are consuming more energy than our body needs. Most of our energy should be coming from the Staples food group which contains whole grains and other foods that provide more than just energy, they also provide fiber.
Of course I have listed the sources of fat and oils that have been identified within the Caribbean, as well as  the amounts that make up the a serving.
Now you basically know how much of a specific food you consume is a serving.


FATS AND SUBSTITUTES
MEASURE/EXCHANGE
Unsaturated Fats
Margarine
1 tsp
Avocado
1/8 (10 cm diameter)
Ackee (Jamaica)
2 seeds
Peanut butter
1 tsp
Peanuts
10 only
Cashew Nuts
4 only shelled
Olives, green**
5 small
Almonds (dry roasted)
6 whole
Oil (corn, cottonseed, safflower, sunflower, olive, soybean, peanut)
1 tsp
Salad dressing, mayonnaise type
1 tsp
Salad dressing (all varieties)**
1 tbsp
Salad dressing (reduced-calorie)***
2 tbsp
Saturated Fats
Butter
1 tsp
Lard
1 tsp
Shortening
1 tsp
Ghee
1 tsp
Bacon, streaky without rind
Small rasher
Bacon fat**
1 tsp
Chicken fat
1 tsp
Pork salted**
2½ cm cube
Cream cheese
1 tbsp
Coffee whitener powder
4 tsp
Oil (coconut and palm)
1 tsp
Coconut (dried, grated)
2 tbsp

Next we'll talk about putting the six food group and making a meal plan for the day to ensure you are not over eating.
We'll do this together so that not only can we be more Food Savvy, but how to Eat to Survive.

Your turn now, feel free to comment. Do you think fats are bad?

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