HEALTH TALK...
Volume 14 Issue 13 June 1999FAT AND
MORE -FAT...
How many types of fat are there? What is good fat? Should I eat fat? How much fat should I eat????
Different types of fat come from different foods, have different shapes and do different things to the body.
SATURATED FAT: Saturated fat clogs arteries. It is TURNED INTO CHOLESTEROL IN THE BODY. It is found in animal products: red meats, turkey, chicken, pork, eggs, whole milk, and chocolate and some oils (such as coconut or palm kernel oil). Try to limit the amount of saturated fat you eat.
POLYUNSATURATED FAT: This type of fat is healthier than saturated fat, but too much of it has been linked to some cancers. Polyunsaturated fats are high in most salad oils, such as safflower and corn oil. Use them sparingly.
MONOUNSATURATED FAT: This is the healthiest type of fat. In moderate amounts it may lower "bad" cholesterol and raise "good" cholesterol. Canola and olive oil are rich in monounsaturated fats. Use in moderation.
HYDROGENATED FAT: This is oil that has been processed, Crisco is hydrogenated fat. It is also called "transfatty acids" and it clogs arteries. The body treats hydrogenated fats just like saturated fat, turning HYDROGENATED FAT INTO CHOLESTEROL very easily, avoid!!!
ESSENTIAL FATS: These fats are good for the body; a little needs to be eaten each day. Perhaps you’ve heard it called Omega-6 and Omega-3 fatty acids. Omega-6 fatty acids are easy to get from almost any vegetable oil, such as safflower or corn oil.
Omega-3 fats do good things in the body; such as help keep the blood from being "sticky" lower cholesterol levels, lower blood pressure and decrease inflammation. Omega-3 fats are found only in fish and canola and flaxseed oils. Eat fish two to three times a week to get these good fats.
CHOLESTEROL: Cholesterol is found ONLY in animal foods such as milk products, meat, eggs and shellfish. It contributes to clogging of arteries and heart disease. Limit your intake to no more than 300 milligrams per day.
WHAT FATS SHOULD YOU USE?
BETTER BUTTER
1 CUP BUTTER
1 CUP CANOLA OIL
2 TBS. WATER
Take softened butter and canola oil and put into food processor or large bowl. Add water. Process or carefully beat with mixer until smooth and creamy. Pour into plastic container. Keep refrigerated
RECIPE RECITAL...
Spinach Mushroom Salad
Serves 4
Mix:
1/4 cup oil
1/4 cup water
1/3 cup wine vinegar
1/4 tsp. tarragon
1/8 tsp. nutmeg
1/2 tsp. salt
2 1/2 tsp. sugar
Add 1/2 lb. mushrooms to mix. Let stand for one hour. Break spinach ( about 1 bunch) into bite sized pieces and add to mushrooms and dressing
May re-use leftover dressing within one week if kept refrigerated.
WHAT’S THE PURPOSE OF FOOD STAMPS?
The food stamp program was created to help stretch food budgets of people with limited incomes and to help them buy the food they need for good health.The program is available to all eligible persons regardless of race, color, creed, sex, age, national origin, political beliefs or handicaps.
Food stamps are coupons, issued by the federal government, and redeemable for food. While it is a federal government program, it is managed locally by a particular state agency.
The name, address and telephone number of your local state food stamp office is obtainable from your local Social Security office, or from offices of your Division of Welfare or Family Services.
ASK YOURSELF:
Many people wonder why it is important to cool food properly.
Think about this:
If you had an eight-inch stockpot full of steaming chicken stew, how long do you think it would take to cool in the refrigerator?
Would you believe 24 hours?
To be safe, store food in shallow containers in layers less than 3 inches deep.
Remember that all foods need to be put away when you are through with it.
DO NOT LEAVE LEFT-OVER FOOD OUT ON THE COUNTER.
DO NOT THAW FOODS OUT ON THE COUNTER.
IF IN DOUBT THROW IT OUT.
It is better to be safe then it is to be sick.
Cooperative Extension Programs and employment are available to all without discrimination. Evidence of noncompliance may be reported through your local Cooperative Extension office.
This program is funded through a USDA Food and Nutrition Services Food Stamp Participant Grant
