RE: Day 3 msg - Low fat eating
Posted Friday, March 5, 2010 at 3:06 PM
Although animal fats are really bad, high in cholesterol and saturated fat, vegetable fats are not health foods! Olive oil, avocado, nuts and seeds are high in fat and do contain saturated fat and all fat contains 9 calories per gram, even what we think of as the "good" fats.
Also, if you are getting enough calories, you are more than likely eating enought fat to absorb the vitamins you need. The risk associated with eating a high fat diet outweigh any concerns associated with not absorbing vitamins due to low-fat intake. And, also, with a plant-based diet, you are eating more fruits and vegetables which gets you more of those important nutrients.
Here's some info from the January Forum from Susan, our RD:
We recommend around 10 percent of your calories from fat, or about 20 to 30 grams of fat per day. Considering most Americans eat more than 30 percent of their calories from fat, that's quite a change. But, having an all you can eat diet of fruits, vegetables, legumes, and grains does not present a problem. Certainly though you need to be aware of what you are adding such as oils.
In order to do this, we recommend sautéing in water or vegie broth. For salads, we have lots of low-fat dressing recipes.
Mind you, giving up meat, dairy, and eggs takes care of quite a lot of that fat in the diet as these are the major sources in our diets.
Susan Levin, MS, RD
PCRM Director of Nutrition Education
Hope this helps!