saturated fat

Dally wrote in message ...
Patricia Heil wrote:
30 grams of fat total and you should be using monounsaturates like olive or
canola, or things like nut oils. I don't think you should cut out tacos or
cheese either but you have to realize you can't eat them every day if you
want to be healthy.

Patty was top-posting to the question of how many grams of saturated fat
a woman eating 1600 calories should have in her diet.

Excellent strategy for idiot top-posters -- just don't respond to
them.

My answer is closer to 50 grams of fat, with as little from saturated
sources as possible.

50g x 9kcal/g = 450 kcal, or ~30% for a 1500kcal diet. I too consider
this just about right. Sure makes meal planning a lot more flexible!

I think people trying to live on a small calorie budget shoot themselves
in the foot when they go too low on fat. It reduces your metabolism,
ruins your skin and leaves you feeling hungry and cranky.

yup, if you cut the fat you've basically got to add carbs since
protein shouldn't go over 30%...

Cut out
things like the shell on the taco, sodas, empty-calorie carbs and put
things like peanut-butter back into your diet instead.

Worked for me. I lost 2lbs/week for 5 months not overly worrying about
fat calories that much. I avoided the bad stuff like snack foods and
ice cream, but didn't stress about eg. a bit of cheese here & there,
my 1% milk, some butter in my cooking etc.

I think going under 20% fat calories is rather unnecessary, at least
for most people. There is some evidence that 10% fat diets are more
healthy, but who wants to live like a monk?

"Dally" wrote in message
...
Cheese is calorie dense
- do you get enough bang for those calorie bucks?

It depends on what you consider bang and bucks. Cheese is a good source of
calcium and proteins, so it's not exactly empty calories. People who cannot
process milk have no problem digesting cheese too. Like most calorie dense
food, it also bring a high satiety level. It also tastes strong, which bring
it own kind of satiety. It also brings the satisfaction of eating something
that fills you quickly and strongly. Greens do provide vitamins and all, but
they don't bring satiety (unless you add oil in them, or cheese for that
matter). Eating lots of greens don't make me feel satieted, it makes me feel
bloated (and hungry).

Lictor wrote:
"Dally" wrote in message
...

Cheese is calorie dense
- do you get enough bang for those calorie bucks?


It depends on what you consider bang and bucks.

Exactly. That's why I left the analysis to the OP. Each person will
evaluate this differently. For example, they might have some serious
emotional attachments to Twinkies that makes an occasional Twinkie
necessary in their tight calorie budget. Personally, I'd work on
severing the emotional attachment, but until it's done I think you just
have to account for it on an individual level.

Cheese is a good source of
calcium and proteins, so it's not exactly empty calories. People who cannot
process milk have no problem digesting cheese too. Like most calorie dense
food, it also bring a high satiety level. It also tastes strong, which bring
it own kind of satiety. It also brings the satisfaction of eating something
that fills you quickly and strongly.

Right. So budget for it if it's important to you. Just don't get lax
about measuring: cheese calories do add up fast.

Greens do provide vitamins and all, but
they don't bring satiety (unless you add oil in them, or cheese for that
matter). Eating lots of greens don't make me feel satieted, it makes me feel
bloated (and hungry).

I tend to do both with greens: I sprinkle some feta or some grated
cheese on the salad AND I spritz it with Toasted Sesame Oil. (I got a
pump spritzer from Pampered Chef that is great for lightly spraying some
oil on greens.)

Dally
244/174/168

Lictor wrote:
"Dally" wrote in message
...

Cheese is calorie dense
- do you get enough bang for those calorie bucks?


It depends on what you consider bang and bucks.

Exactly. That's why I left the analysis to the OP. Each person will
evaluate this differently. For example, they might have some serious
emotional attachments to Twinkies that makes an occasional Twinkie
necessary in their tight calorie budget. Personally, I'd work on
severing the emotional attachment, but until it's done I think you just
have to account for it on an individual level.

Cheese is a good source of
calcium and proteins, so it's not exactly empty calories. People who cannot
process milk have no problem digesting cheese too. Like most calorie dense
food, it also bring a high satiety level. It also tastes strong, which bring
it own kind of satiety. It also brings the satisfaction of eating something
that fills you quickly and strongly.

Right. So budget for it if it's important to you. Just don't get lax
about measuring: cheese calories do add up fast.

Greens do provide vitamins and all, but
they don't bring satiety (unless you add oil in them, or cheese for that
matter). Eating lots of greens don't make me feel satieted, it makes me feel
bloated (and hungry).

I tend to do both with greens: I sprinkle some feta or some grated
cheese on the salad AND I spritz it with Toasted Sesame Oil. (I got a
pump spritzer from Pampered Chef that is great for lightly spraying some
oil on greens.)

Dally
244/174/168

If you don’t mind stirring your peanut butter before
spreading, switch to natural peanut butter which has not hydrogenated
vegetable oils or trans-fats

thanks for the advice. when i buy my own peanut butter i do use natural or
organic. i don't think i need to cut out hamburgers either, but when i can
substitute turkey for beef i think i will, as long as i have the option of
seasoning it well.

sara

hello teacher tell me what's my lesson,
look right through me, look right through me.

If you don’t mind stirring your peanut butter before
spreading, switch to natural peanut butter which has not hydrogenated
vegetable oils or trans-fats

thanks for the advice. when i buy my own peanut butter i do use natural or
organic. i don't think i need to cut out hamburgers either, but when i can
substitute turkey for beef i think i will, as long as i have the option of
seasoning it well.

sara

hello teacher tell me what's my lesson,
look right through me, look right through me.

I think people trying to live on a small calorie budget shoot themselves
in the foot when they go too low on fat.

true. although the 1600 seems to be what my body generally needs. so i don't
want to go over that.

My answer is closer to 50 grams of fat, with as little from saturated
sources as possible.

how little, do you think?


sara

hello teacher tell me what's my lesson,
look right through me, look right through me.

I think people trying to live on a small calorie budget shoot themselves
in the foot when they go too low on fat.

true. although the 1600 seems to be what my body generally needs. so i don't
want to go over that.

My answer is closer to 50 grams of fat, with as little from saturated
sources as possible.

how little, do you think?


sara

hello teacher tell me what's my lesson,
look right through me, look right through me.

Greens do provide vitamins and all, but
they don't bring satiety (unless you add oil in them, or cheese for that
matter).

exactly-- my salads usually have feta cheese. it makes an "empty" salad feel
rich and satisfying.

i would say it's partly entertainment in a general sense. i love the taste of
cheese.

sara

hello teacher tell me what's my lesson,
look right through me, look right through me.

Greens do provide vitamins and all, but
they don't bring satiety (unless you add oil in them, or cheese for that
matter).

exactly-- my salads usually have feta cheese. it makes an "empty" salad feel
rich and satisfying.

i would say it's partly entertainment in a general sense. i love the taste of
cheese.

sara

hello teacher tell me what's my lesson,
look right through me, look right through me.