Eating for life – step 2 HELLO FRIENDS, as the title and opening phrase suggests, this is where we add in the fats and we like to call them friends. This is not a comprehensive guide, but it is a helpful way how to add it after step 1.
Adding in fats in a measured and realistic way is so wonderful for us. Fats are so important, to one add taste to our food, and also to insulate and protect our bodies. Fats also help our bodies to store energy.
This subject of fats is so fraught with controversy and that is not where I will be going. This eating for life – step 2 HELLO FRIENDS is a way for you to add in fats if you so wish to.
I am not advocating fats and bucket loads of it. That may work for some people but would be so detrimental for others. Again I will say it! Look at the ideas here on how to add it in, TALK WITH YOUR DOCTOR and then proceed with caution.
know your body
It does not matter which diet or eating plan you follow, if it doesn’t work for you, then it will not be helpful or sustainable for you either. Some foods and groups of food work for me and not for my husband, and the other way round too and we adapt to suit our bodies.
I’ve also seen friends who had read that fats were their new best friends and they ate bucket loads of it on all and everything. That plain scared me and by what I could see, I didn’t think they looked particularly healthy.
more good things fats can do
Our bodies need fats, that is a clear and established truth. We do not need too much, but enough to give us the essential fatty acids that they contain and what our bodies cannot provide. Fats wonderfully also help our bodies to absorb vitamin A, vitamin D, and vitamin E, all super important for our health. These vitamins are what we call fat-soluble, which means that they can only be absorbed by our bodies with the help of fats.
healthy fats
Healthy fats or ‘good’ fats are unsaturated fats, monounsaturated and poly saturated fats! What are they and where are they found? These are the names of fats found in olives, canola, sunflower seeds, nuts, fish, etc. These are the fats to choose from most of the time. Look for them in their most natural form.
unhealthy fats
Saturated fats can be used but only in moderation. They are the fats that remain solid at room temperature. They are mostly found in animal fats. Going cautiously here is good because depending on who you are they can raise cholesterol, clog arteries and add to the risk of heart disease! These are important things to consider. CHECK WITH YOUR DOCTOR!
The worst fats are trans fats, just stay away from those. They are a by-product of hydrogenation which turns healthy oils into solids to help them from turning rancid. They have no health benefits and there is no safe level for you to have them. Stay away from them.
eating for life – step 2 HELLO FRIENDS
This is how we add the fats in and how we use them. This is a great guide.
You may add 2 servings of fat per day
| Avocado pear | ¼ small | 30g |
| Butter | 1 tsp | 5ml/g |
| Bacon | 1 rasher | 10g |
| Cream | 1Tblsp | 15ml |
| Mayonnaise-regular | 1 tsp | 5ml/g |
| Oil-sunflower | 1 tsp | 5ml |
| Oil- peanut, coconut, olive | 1 tsp | 5ml |
| Olives | 9 medium | 45g |
| Salad dressing-French | 1 Tblsp | 15ml |
| Salad dressing- mayonnaise | 2 tsp | 10ml |
This is not a comprehensive guide, but it is a helpful way how to add it after step 1.
I find that the food options and variety get more interesting now.
I mostly stay at step 1 for about 2 weeks and then I stay at step 2 for about a month depending on what I want to achieve.
decisions for health
So, no matter where you stand with regards to fats and what works or does not work for you, we all know that fats play a role in a balanced diet. Learn more, educate yourself, and get to know your body. Proceed with caution and when you make a mistake, it’s only a mistake, it’s not a lifestyle. Mistakes are perfectly normal as we’re figuring out what works and what doesn’t.
If bad habits have crept in over the year, change them slowly and you’ll see how your health and if necessary your waistline will change.
Most of this is not about weight, but it is for doing the best that we can do to keep our bodies functioning well. I know that life happens and that one thing that is okay for me would not be fine for you, well we all have to live with that.
be real about eating fats
Honesty and education are your best friends. Learn as much as you can. Feel free to experiment, soon you’ll know if the ‘cheat’ or bad choice is worth it for you. I have found that my body, my mind, and my heart all choose (most of the time anyway) the whole foods, whether it has fat in it or not. I’m not trying to be good, I just know what the cost will be for me after the ‘wrong’ choice.
I am loving the newfound energy and I’m loving the taste of real food. I never buy packaged foods found in the middle of a grocery store. It should not be able to live forever, it should be able to go bad, if not, I will not choose it.
I’ve made the wrong decision for far too long. I love food and eating, it brings me closer to people and we can enjoy real food together. I try my best but I do not hate myself if I make a mistake.
summary
As you progress through this way of eating, enjoy the journey. Learn how food works and how it affects you and your loved ones. I do this the whole time when using my favorite meal planning app. I love this way of cooking because I cannot simply throw a meal together, I use recipes all the time. Very rarely do I ever cook the same meal twice! Fit this plan to suit you and the way you like to eat. This empowers you with general knowledge for a healthier life. Enjoy your food.