Cover Story Key # 1: Two Sub-Types of Fats (or Lipids) Saturated fats are typically solid at room temperature and include margarine, shortening, lard, and butter. I recommend avoiding margarine and shortening, and lard is not a good choice for anyone given the high fat content. However, if you enjoy using butter, I recommend that you do so in moderation. Unsaturated fats are liquid at room temperature. These are often good REAL choices and include olive oil and peanut oil. Although the following oils are unsaturated, I encourage my clients to avoid these due to their unhealthy high omega-6 ratio: canola oil, corn oil, cottonseed oil, grapeseed oil, rapeseed oil, rice bran oil, safflower oil, sesame oil, soybean oil, and sunflower oil. Key # 2: Two Sub-Types of Carbohydrates Complex carbohydrates are great sources of long-lasting energy. All fruits and vegetables fall under the complex carbohydrate umbrella. I frequently remind my clients that complex carbohydrates are a great source of fiber. A diet high in fiber has been shown to reduce the risk of colon cancer and will also aid in a “regular” elimination schedule! If approved by your doctor, I encourage you to consume five servings of fruit and veggies daily. Whole-grain breads, whole-grain pastas, and brown rice round out this sub-type. Simple carbohydrates create a quick blood-sugar rush when you eat them. Overconsumption of simple carbohydrates (sugars) has been shown to increase the risk of being diagnosed with type 2 diabetes. I advocate for limiting the consumption of 6 MSAA’s The Motivator Summer/Fall 2015 sugary drinks, juices, candy, cake, and all refined white flour. I’d like to offer the same suggestion in regards to eating less artificial sweeteners as well. Key # 3: Two Sub-Types of Proteins Complete proteins contain each of nine essential amino acids that we need to build healthy muscle tissue. All foods of animal origin are considered complete proteins. Most Americans get plenty of protein. For my clients who eat meat, I steer their grocery cart to leaner cuts of meat and low-fat dairy products. Aim for a minimum daily consumption of 55 grams of protein. The more active you are, the more protein you will need. Incomplete proteins are also great sources of protein, even though they are missing a few amino acids. Nuts, seeds, and legumes are healthy options that complete this REAL food choice. Let’s keep eating them! By carefully combining incomplete proteins, my vegetarian clients are able to stay strong, vibrant, and healthy. If you are considering a vegan lifestyle, which means no animal products whatsoever, I recommend that you educate yourself and consult your doctor on the proper way to combine incomplete proteins to ensure your good health. Key # 4: Two Sub-Types of Vitamins Water-soluble vitamins simply dissolve within the body and are excreted when the body has absorbed what it needs to maintain good health. In my family, we make a conscious effort to eat healthy, but there are still pieces missing from our nutrition puzzle,
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