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<p align="center"><b><font face="Verdana" size="5" color="#0000FF">Eat
Well/Be Fit</font></b></p>
<p align="center" style="margin-top: 1; margin-bottom: 1"><b>
<font face="Verdana" size="4" color="#000000">Eating Fat: A Love/Hate
Relationship</font></b></p>
<p align="center" style="margin-top: 1; margin-bottom: 1">
<font face="Verdana">
<span style="font-size: 12.0pt">Submitted By Daniela Sever, D.M.D.</span></font></p>
<p align="center" style="margin-top: 1; margin-bottom: 1"> </p>
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<span style="font-family: Verdana"><font size="1">Some years ago, the
health and diet experts professed a diet very low in fat and high in
carbohydrates. This was to encourage weight loss and help us with
skyrocketing heart disease rates. As obesity and cardiovascular disease
rates continue to climb, the new popular recommendations (an example is
the Atkins diet) are to eat foods that are high in fat, and low in
carbohydrates.</font></span></p>
<p class="MsoNormal" align="justify" style="margin: 1 5">
<span style="font-family: Verdana"><font size="1"> </font></span></p>
<p class="MsoNormal" align="justify" style="margin: 1 5"><i>
<span style="font-family: Verdana"><font size="1">How much </font></span>
</i><span style="font-family: Verdana"><font size="1">fat then, and
exactly what kind should we eat to be thin <i>and </i>healthy? Are there
some fats that are expressly good or bad for us? Before answering that
question, we have to define what "bad" means. Bluntly, a bad food is one
which when consumed in some amount can increase our rates of illness or
death. The common illnesses that are linked directly to the diet are
diabetes, cardiovascular disease, some types of cancers, stroke and many
other chronic conditions.</font></span></p>
<p class="MsoNormal" align="justify" style="margin: 1 5">
<span style="font-family: Verdana"><font size="1"> </font></span></p>
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<span style="font-family: Verdana"><font size="1">Though all fats have the
same number of calories (9 calories per gram), not all fats are created
equal. The best fats, in fact, are not "created" at all, rather they come
pressed from nuts, seeds or fruits of trees . Fat is necessary for hormone
function, nervous system function, vitamin absorption and immune system
activities. </font></span></p>
<p class="MsoNormal" align="justify" style="margin: 1 5">
<span style="font-family: Verdana"><font size="1"> </font></span></p>
<p class="MsoNormal" align="justify" style="margin: 1 5">
<span style="font-family: Verdana"><font size="1">Olive, canola, almond
and peanut oils are called monounsaturated, and research shows that
Mediterranean populations where these oils are principal and plentiful in
the diet, heart disease rates are much lower than that of Americans.
(Other factors, such as a large consumption of fruits, vegetables, grains
and fish are also thought to contribute to this finding.)</font></span></p>
<p class="MsoNormal" align="justify" style="margin: 1 5">
<span style="font-family: Verdana"><font size="1"> </font></span></p>
<p class="MsoNormal" align="justify" style="margin: 1 5">
<span style="font-family: Verdana"><font size="1">Other oils such as corn,
safflower, sunflower, and soybean also come from plant sources and are
polyunsaturated fats. These are thought to be beneficial in small
quantities. They can be found in legumes, grains and vegetables. All
polyunsaturated oils help us with promoting healthy skin and hair, proper
blood circulation and breakdown of cholesterol. The type of poly
unsaturated fat that has recently gained attention are the Omega-3 fatty
acids. These are contained in fish oils, mainly cold water fish such as
salmon, mackerel, herring, sardines, tuna, anchovies, trout, halibut. If
you don�t like fish, these oils are also found in green leafy vegetables,
flax seeds and most nuts. Consumption of these oils has been shown to
reduce the "bad" cholesterol in the blood (the LDL) and reduce heart
attack rates.</font></span></p>
<p class="MsoNormal" align="justify" style="margin: 1 5">
<span style="font-family: Verdana"><font size="1"> </font></span></p>
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<span style="font-family: Verdana"><font size="1">These are all good news,
but there are two types of fat which are actually bad for us to consume in
quantity. One is called Saturated fat. Its main source are animals - red
meat, liver, milk, eggs, cream and butter, are examples. Plants also
contain saturated fat - coconut, palm and palm kernel oils. A high intake
of these fats is associated with obesity, gallbladder and liver disorders,
and higher rates of heart disease and other chronic conditions. These
oils should be kept to a minimum by changing to low-fat versions (skim
milk, white meat, etc.).</font></span></p>
<p class="MsoNormal" align="justify" style="margin: 1 5">
<span style="font-family: Verdana"><font size="1"> </font></span></p>
<p class="MsoNormal" align="justify" style="margin: 1 5">
<span style="font-family: Verdana"><font size="1">The other bad fat is
called Hydrogenated Oil. Latest findings show that these oils are not
just bad, they are poisonous for us to eat. Hydrogenation is the process
that causes oil to harden at room temperature. This makes it easier to
use as a spread (margarine), and it makes it less likely to go rancid. It
is therefore widely used in commercially baked products, such as cookies,
chips, crackers, boxes of which can sit on store shelves for months and
stay "fresh". These oils do not exist in nature. They are factory-made
and contain trans-fats.</font></span></p>
<p class="MsoNormal" align="justify" style="margin: 1 5">
<span style="font-family: Verdana"><font size="1"> It turns out that
eating trans-fats increases the LDL cholesterol (the bad one), and
decreases the HDL (the good one), to an even greater degree than the
previously thought �evil� saturated fats.</font></span></p>
<p class="MsoNormal" align="justify" style="margin: 1 5">
<span style="font-family: Verdana"><font size="1"> </font></span></p>
<p class="MsoNormal" align="justify" style="margin: 1 5">
<span style="font-family: Verdana"><font size="1">To figure out what not
to eat, read labels. If one of the ingredients is partially hydrogenated
oil, put it back on the shelf. Foods almost always made<i> </i>with these
are: cake mixes, frostings, crackers, cookies, muffins, pies, donuts,
cocoa mix and many, many other foods.</font></span></p>
<p class="MsoNormal" align="justify" style="margin: 1 5">
<span style="font-family: Verdana"><font size="1"> </font></span></p>
<p class="MsoNormal" align="justify" style="margin: 1 5">
<span style="font-family: Verdana"><font size="1">What to eat: If you eat
2,000 calories a day, about 500 calories (25%) should come from fat.
Think about <i>replacing </i>rather than eliminating the type of fat that
you consume. Use olive or canola oil to cook with. Almond, hazelnut and
sesame oils can also be used for cooking or saut�ing. Eat a handful of
nuts, as a snack, instead of crackers or cookies. Almonds, hazelnuts,
pecans, pistachios and walnuts all contain beneficial oils and are high in
Omega -3 fats. Use wheat germ or flax seed oil in your salad dressing.
Avoid buttered, deep fried, breaded foods. Instead, choose broiled,
roasted or poached meat and vegetables. Ask for sauces on the side.
Think of red meat as a side dish rather than a main course. </font></span>
</p>
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<p class="MsoNormal" align="justify" style="margin: 1 5">
<span style="font-family: Verdana"><font size="1">Go ahead eat your oils,
but choose high-quality, naturally produced ones. </font></span></p>
<p class="MsoNormal" align="justify" style="margin: 1 5">
<span style="font-family: Verdana"><font size="1"> </font></span></p>
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<p class="MsoBodyText" align="justify" style="margin: 1 5">
<font face="Verdana" size="1"><i>Daniela Sever is a member of the Eat Well
/ Be Fit Committee. She recently completed a postdoctoral course in
Nutrition and Cardiovascular Health from the University of Arizona College
of Integration. The committee is composed of concerned professionals from
the Needham Board of Health, Needham Public Schools - departments of
School Nursing, Nutrition, and Health and Physical Education, Park and
Recreation, TRIAD, Beth Israel Deaconess Hospital Needham , Massachusetts
Department of Public Health, Nutritionists, Physical Therapists, local
residents and businesses. If you would like to join the committee,
contact the Needham Health Department.</i></font></p>
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