Dieting For Dummies
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The USDA recommends that you use fat and sugars sparingly in your diet. Most foods high in sugar and fat contribute many calories but few, if any, nutrients. However the USDA’s grouping of all fats with sugars riles some health groups.

There’s not much evidence to justify eating more sugar. However, critics say locking all fats and oils in the attic with sugar and sweets simply isn’t fair. All fats have the same number of calories but consider the bigger picture: Trans fats, found in foods made with partially hydrogenated fat, such as some stick margarines and solid vegetable shortening, are as unhealthy as saturated fat — animal fat that’s solid at room temperature.

Both trans fats and saturated fat raise unhealthy LDL cholesterol and contribute to heart disease. Unsaturated fats, on the other hand, improve cholesterol levels and thus lower heart disease risk. The oils of nuts, seeds, and olives are unsaturated. The bottom line, use any fat sparingly; they’re caloric. And when you do, make them unsaturated.

Fats include:

  • Bacon and salt pork

  • Butter

  • Cream (dairy or nondairy)

  • Cream cheese

  • Lard

  • Margarine

  • Mayonnaise

  • Salad dressing

  • Shortening

  • Sour cream

  • Vegetable oil

Sugars include:

  • Candy

  • Corn syrup

  • Frosting (icing)

  • Fruit drinks (unfortified)

  • Gelatin desserts

  • Honey

  • Jam or jelly

  • Maple syrup

  • Marmalade

  • Molasses

  • Popsicles and ices

  • Sherbet

  • Soft drinks

  • Sugar (white and brown)

About This Article

This article is from the book:

About the book authors:

Jane Kirby, RD is a registered dietitian and member of the American Dietetic Association. She is the food and nutrition editor of Real Simple magazine and owner of The Vermont Cooking School, IncTM in Charlotte, Vermont. Jane is the former editor of Eating Well magazine and the food and nuitrition editor for Glamour. She served on the dietetics staff of the Massachusettes General Hospital in Boston, where she  completed graduate work in nutrition. She holds a Bachelor of Science degree from Marymount College.

The American Dietetic Association is the world’s largest group of nutrition and health professionals. As an advocate of the profession, the ADA serves the public by promoting optimal nutrition, health, and well-being.

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