What low fat means
The Dietary Guidelines for Americans recommend that you limit fat intake to about 30% of your daily calories.
So if the role of fat is well-known to the experts, why is "low-fat" dieting the subject of so much debate? Some weight loss programs say high-fat foods are OK. Others emphasize low-fat foods. Who's right?
Product marketers have helped stir some of the talk. Just because a product is labeled a "health food," such as on a cereal or energy bar, this doesn't mean it is low in fat or calories. To know for sure, you need to read the label.
As regulated by the FDA, a food product that is labeled "low fat" must have 3 grams or less of fat in a single serving and not more than 30% of calories from fat. For example, 2% milk can no longer be labeled "low fat" because it contains 5 grams of fat per serving. But watch out, because serving sizes are often more than you would normally eat.
The label will tell
How do you know what you're really eating? A product's Nutrition Facts label can tell you the fat, calories, and serving size inside the container. That's important, because a "low-fat" food isn't necessarily good for you. Sugars and thickeners can add calories. Extra calories can turn into stored body fat. "Low fat" doesn't mean you can eat as much as you want. Those calories still count.
Learn more about reading food labels.
Why are fattening foods so tempting?
Have you ever felt a craving but didn't know why? Behavioral triggers are often the culprit. One of these triggers relates to the body's stress response. When you're stressed, you may feel an urge to reach for the carbs. And that's natural.
How many of these behavioral triggers have you experienced?
- Time of day, especially late afternoon. You're in the door but too tired to start dinner. You reach for a glass of wine, a bag of chips, a hunk of cheese
- Emotions. Triggered by stress. They can lead you to carb-laden mashed potatoes. Chocolate pudding. A carton of ice cream
- Location. In front of the TV, you watch a food channel. And that makes you hungry. So you grab a little something, which turns into a big helping
- Social situations. Someone has a birthday at the office. It's your turn to buy the client lunch. Or it's a holiday and you're surrounded by dishes that are traditional in your family
- The senses. The sight or smell of certain foods can trigger a response. Like when you're in a theater and smell the popcorn. Driving by a bakery and sensing the bread. Or walking by the coffee shop and noticing the aroma of freshly brewed coffee
- Food as distraction. You're traveling. Or carpooling. Fatigued or restless. Biting something seems to help. Often, it just makes everything worse. Once you've taken the first bite, the second one becomes a lot easier
Be prepared for these triggers using tools and resources available on myalli.com. You can: