How many of you out there actually know the difference between polyunsaturated fat, monounsaturated fat, saturated fat, hydrogenated fat, trans fatty acids and essential fatty acids? What IS a Carbohydrate?
Let’s start with what the USDA (United States Department of Agriculture) suggests.
“Consume less than 10 percent of calories from saturated fatty acids and less than 300 mg/day of cholesterol, and keep trans fatty acid consumption as low as possible. • Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils. • When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free. • Limit intake of fats and oils high in saturated and/or trans fatty acids, and choose products low in such fats and oils”
First things first – the above paragraph came from the 2005 edition of “Dietary Guidelines for Americans”, which is reviewed and published every 5 years. That being said did this information clear up your confusion about the various types of fats and how to figure out exactly (or even approximately) how much is enough or too much? I didn’t think so. Furthermore, did you even know such a document existed? And the final question is, “How do you make sense of 84 pages that only the USDA can understand?”
I started this posting because I’ve been reading information from the “Eat This Not That” website and looking at some of the options suggested that are supposedly healthier choices. HOLD THE PHONE!
According to the USDA, our daily intake of sodium, aka salt, should be no more than 2300mg. Now that was helpful – NOT. How much is 2300mg? Approximately 1 level teaspoon.
So, let me show you what examples are being given from Eat This Not That - The worst chicken dishes in America. Terrible Chicken Dish at Applebee's -
Crispy Orange Chicken Bowl
1,880 calories 13 g saturated fat 4,250 mg sodium
I’ll agree that 1880 calories is an entire day’s allotment for all three meals; and that the amount of sodium in this example is almost 2 days worth at 4250mg. However, take a look at the “healthier option”.
Margherita Chicken
700 calories 8 g saturated fat 2,420 mg sodium
The calorie count and amount of saturated fat isn’t bad; however, the amount of sodium in this option is still more than the daily recommended 2300mg (1 level teaspoon).
So now what? Well I could make a very blanket statement and tell you to eat at home instead, but that’s not realistic. Instead, I will attempt to clarify what is recommended by the USDA and what is considered Optimal Nutrition. Once you have a better understanding of what and how much to eat, you will be able to make better choices.
Stay tuned and have a great day!
