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I'm a 28 year old woman that has always struggled with never feeling like I was enough in any regard - my grades, my athletics, my femininity, popularity... you name it. It's been a long road, struggling with who I am, what I want to do in life and most importantly how to get there. I've finally realized, after years of trying to better myself that I was already born the best I can be, and I can kick ass at life. I want to encourage, inspire and motivate other women to know they have the power to change their life, love themselves and feel fulfilled every single day. I have a passion for helping other women succeed. I have seen the potential of women wane at the onset of certain challenges, some of which are conquerable solo, others better suited for togetherness. So I've started building a network of women in hopes that we can all be stronger together. I encourage all women to help each other openly and freely. I hope you see the good deeds and in turn want to help that person, and if we all do that we all get the chance to help and be helped! Let's all be Super Women together!

Me, today. 4.21.12: First Steps to weening off the Evil of Low Fat foods

I wanted to follow up on the sugar addiction article from the other day with one about low fat and processed.

Why do we need fat?
Fat isn’t bad — we actually need it to survive. Fat helps protect and cushion our critical organs, helps keeps nerves functions, keeps us warm and is a valuable energy source. It also helps transport vitamins A, D, Eand K through our body and helps our immune system properly function.

What is a low-fat food?
The only guideline to claim a food is low fat is that it contains 3 grams of or less of fat per serving. Food companies reformulated their food to decrease the fat content. The problem? If you toss the fat, out goes the flavor, so sugar and other sweeteners were added in its place.

What do the studies show?
In January 2011 the latest Dietary Guidelines for Americans based on the latest scientific data suggested it’s all about quality of fats. The recommendations focused on choosing healthy fats from sources like nuts, seeds, olives and avocado, while still keeping sources of saturated fats like butter, whole milk, beef and chicken with skin to less than 10 percent of overall daily calories. It also suggests minimizing trans fat, which is found in margarine and some processed foods like chips.

So what about the low-fat packaged goodies lining the supermarket shelves? Many of them contain a good amount of added sugar, which the new guidelines suggest you should cut out. Studies have repeatedly shown that we’re over-consuming calories, especially from the added sugars coming from these types of packaged goods.

How do I choose when to go low fat?
Not sure how to change your diet to meet the newest recommendations? Here are some shopping and portion-control tips for different types of low-fat and full-fat foods:

  • Low-fat cookies, muffins and other pastries: Read the nutrition facts panel to compare low-fat and regular varieties. The regular ones may be a healthier choice with less sugars and other additives.
  • Low-fat milk: It’s still recommended to choose low-fat (1 percent) and fat free milk instead of whole or reduced-fat (2 percent) milk.
  • Low-fat dressing: Vinaigrette dressings are made from oil, but bottled dressings contain added sugars and numerous additives. If you have time to make your own, go for it — it’s easy to make a week’s worth at a time! If not, choose a bottled vinaigrette.
  • Nuts: These are packed with healthy unsaturated fats, so they’re an important part of a healthy diet. Since each nut has about 7 calories, choose about 20 (or a small handful) at a time to moderate calories.
  • Oils: With 120 calories in each tablespoon of ANY oil, it’s easy to overdose on calories. Choose olive or canola oil at the grocery store, but use it in small amounts.
  • Avocado: Packed with heart-healthy monounsaturated fat, these are a definitely “do.” But since they’re so fatty, keep portions to 1/8 of an avocado per meal or snack.

Deutsch: Agricultural Research Service, Photo ...Bottom Line: Low-fat products have their place, but don’t always taste good. Go for a small portion of the tastier full-fat version instead! OR better yet, eat natural whole foods that aren’t processed.

Moral of the story, do your homework! Understand nutrition, what you’re eating, and why.

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2 Comments on “Me, today. 4.21.12: First Steps to weening off the Evil of Low Fat foods”

  1. thecircleofit April 22, 2012 at 7:46 am #

    great entry….i like your blog too…ive been on a loooon journey too and made many mistakes along the way, but am slowly learning now…..have you heard about Crazy Sexy Diet by Kris Carr? i just did my recent entry on it…..its a must read!….i meant the book…haha

    • Jennifer M Leong April 23, 2012 at 3:50 am #

      Thank you! I think it’s so important for women to know the facts because our weight is so much a part of how we tend to measure our value to others. Weight shouldn’t be the measurement, but since it often is, let’s all get healthy together! Thank you for the book suggestion, I’ll check it out! And thank you for reading =) I hope you continue to enjoy the posts!

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