Women’s Lifestyle Magazine
Contrary to a popular opinion, our diet should definitely include certain quantity of fats. They not only provide us with nutritive elements, but also have an invigorative effect! Small portions of foods rich in fats will bring you a feeling of satisfaction, not depression, like it happens when you stick to some diet.
Chocolate, avocado and cheese. Peanut oil, ice-cream and pizza. What these foods have in common? Although they contain fats, they still contain many other substances that can relieve people’s guilt complex while sticking to a diet. Dieticians confirm that there is nothing bad if you sometimes treat yourself with your favorite foods, such as above mentioned. This brings you a feeling of satisfaction and reduces risk of depression development, connected with diets. Some of these foods are irreplaceable suppliers of calcium and protein for organism, and others are so tasty that we just cannot resist a temptation to eat them, and this starts the process of satiation. Thus, fat foods bring more satiation while less quantity of consumption.
Of course, you should not ignore the fact that fats contain 9 kcal/g (comparing with 4 kcal/g for proteins and carbohydrates) and their misuse leads to development of heart and other diseases.
However, there are still positive moments for health and nutrition. Firstly, they promote liposoluble vitamins A, D, E and K assimilation. Secondly, they take part in cell formation. Besides, fat family also has “good” members, such as ????????? ??????????? fatty acids, helping reducing risk of heart diseases. No doubt, low-fat diet is better than diet with their high content, but still, fats are necessary. Consensus means that fat consumption should be 20-30% from daily allowance (this is about 40-60 g per day).
So go straight on – include these 15 foods in your diet! They will allow you enjoying your favorite food without feeling of guilt!
1. PIZZA
Pizza received its ill fame due to all these pepperoni and sausages stuffs. But it can become a health-giving dainty, if you cook it using vegetables and forget about meat. Besides, crisp is a complex carbohydrate rich in energy, and if you also add non-fat cheese, then there will be use for bone stock. Fat content: 5 g/slice.
2. SALMON
Although salmon is rich in fats, they are unsaturated, and it also contains irreplaceable fatty acids like Omega-3. It is also good for skin, providing it with nutrition and, this way, protecting from infections. If you like fish, salmon is quite low-calorie – only 233 kcal in a standard steak. Fat content: 6 g.
3. CHEESE
If you avoid cheese, thinking it will increase your weight, you are probably right, but do not charge it off completely. You really do not want depriving yourself of the best supplier of calcium and other important elements, such as proteins, phosphorus and vitamin A, not mentioning its taste. Instead of seeking consolation in tasteless “light” or low-calorie versions, try a piece of Parmesan, Swiss or Cheddar cheese rich in taste and calcium. Besides, they fight with caries. Fat content: 5, 6 g in a Cheddar brick 0,5 x 0,5 cm.
4. PEANUT OIL
This food is rich in fats, but they are mostly mono- and polyunsaturated, and this is not so bad, as saturated fats. Plus, it contains vitamin B and some iron, and 2 table spoons will provide you with 15% your daily need in protein. Fat content: 16 g on 2 table spoons.
5. CHOCOLATE
Surprise! This pleasure is rich in such nutritive elements, like protein, potassium and vitamin A. Admirers of dark chocolate, you are lucky: dark chocolate contains much copper, what prevents cardio-vascular diseases. Another plus: chocolate increases production of serotonin that helps coping with bad mood. Fat content: 8-15 g for a piece of 30 g.
6. EGGS
Dietitians state that you can bravely return eggs in your breakfast menu, as they are a splendid source of amino acids. If you do not have health problems, you can eat eggs regardless of their cholesterol high content. Although they contain fats, yolk contains vitamin A, some vitamin B and also vitamins D and E. Egg white does not contain fat, it contains only 20% whole egg calories and potassium. It is recommended eating 3-4 eggs a week. Fat content: 6 g/egg.
7. PANCAKES.
Pancakes do not conflict with eutrophy. Two buckwheat pancakes bring little fat, but much pleasure. Researches show buckwheat is digested slowly and this means feeling of satiety will stay with you longer. Fat content: 3 g for a pancake.
8. AVOCADO
Although avocado contains many fats, most of them are monounsaturated. This means avocado rather makes vessels stronger, than destroys them. This fruit is high-calorie (324 kcal with 1 avocado), but it contains much potassium and little cholesterol, what protects you from blood pressure bounds and stroke. Fat content: 8 g.
9. ALMOND
You should always keep almond close to you. Most its fats are polyunsaturated, it is rich in linoleic acid, one of general acids in our organism. A handful of almond is a well of vitamins and minerals: zinc that is important for cell growth, antioxidant vitamin E, vitamin B. Fat content: 5,4 g in 10 almonds.
10. BEEF
Lean beef is a wise choice of those who keep their weight trim. It is rich in protein, and this means you are full for a long. Lean meat also contains zinc that is almost most important mineral for our immune system support. Besides, beef contains 17% iron daily need, what helps struggling with tiredness. Fat content: 3 g in a piece of 90 g.
11. PASTA
Pasta popularity started growing as people started realizing that calories in this dish depend on sauces we use. Without sauces and meat, a cup of pasta contains only 200 kcal, some protein and enough potassium, calcium, iron and niacin to make it a deserved part of diet. Fat content: 0/a cup of pasta.
12. SUNFLOWER SEEDS
Regardless of the fact these small seeds contain many fats and calories, they still bring use for organism. If you keep your weight trim, you will have to restrict sunflower seeds consumption, but you cannot ignore the fact that they are not only tasty, but also useful. They 25% consist of protein, contain much cellulose and more vitamin B, than any other seeds. This is a food rich in minerals: considerable levels of potassium, zinc, iron and calcium and few cholesterol. Fat content: 8,6 g for 2 table spoons.
13. PORK
Only 26% calories of lean pork have fat origin. This is almost equal to chicken fillet indices (20%). The main is that meat should be lean. Now you can bravely order another meat or chicken cutlet! Grilled cutlets are not only tasty, but also rich in vitamins of group B, zinc, protein and iron. Fat content: 6,9 g/cutlet.
14. PASTILA and ZEPHYR
Pastila has creamy taste, funny structure and represents carbohydrates in pure form. It contains no fats! This is a dainty with ill fame, - a good and “non-fat” way to cope with your wish of eating something sweet. Pastila and zephyr are absolutely innocent dainties. Just as fruit jellies, they provide us with simple sugars without fats. Our community is afraid of sugar on the verge of phobia, while sugar in small quantity brings no harm. Fat content: 0 g/1 pastila.
15. ICE-CREAM
Yes! You can eat ice-cream! It is a wonderful way to cope with heat. Really, it contains much sugar and cream, but also calcium and protein. And in you count calories, you can draw up the balance eating less. You just should eat such foods reasonably, as they contain many fats. Fat content: 14 g/1 cup.
