I find the whole fat consumption concept very complicated, apparently there are no firm dietary needs for fat consumption. The recommended intake for saturated fat is less than 10% of your total daily calorie intake however, most people are eating at about 15%.
So what are unsaturated fats? Unsaturated fats come from plant sources and fish and are good for your heart. They are liquid at room temperature. Saturated fats are found in fried foods and raise bad (LDL) cholesterol which is a risk factor in heart disease. Trans fats are solid at room temperature and are used in processed foods to increase shelf life. They are linked to an increase in the risk of heart disease and diabetes. Apparently plants sterols are a type of vegetable fat that lowers bad (LDL) cholesterol and they are found in vegetable oils such as corn, sesame, safflower, and wheat germ, nuts and seeds such as pistachios, pine nuts, sesame and sunflower seeds. As well as vegetables and fruit such as carrots and oranges.
So the great thing about Emotionally Focussed Eating is to focus on the consumption of unsaturated fats as fat is good for you, you just need to eat the right kind.
The goal is to replace some of the saturated fats, and all of the trans fats, with non hydrogenated monounsaturated and polyunsaturated fats.
So choose more often essential fatty acids, omega-3 which is found in cold water fish such as salmon, trout, mackerel, sardines, and herring, products such as tofu, eggs, walnuts, and flaxseeds, as well as oils such as canola and soy. Eat in moderation omega-6 which is found in safflower, sunflower, and corn oils and the salad dressings that are made from these oils, nuts, nut butters, and seeds. Choose less often processed meats such as sausages, hot dogs, salami, medium ground beef, and the visible fat from meat, high fat cheese, whole milk, and oil such as coconut and palm. Avoid baked goods which contain shortening such as pie crusts, doughnuts, cookies, crackers, croissants, and muffins, fast food, and deep fried food.
My grandma loved sugar. She used to put sugar in her tea, on her cereal, she even put sugar in her peas. She bought cakes, and cookies, pies, muffins and doughnuts, chocolate bars galore. I grew up with loving to go to grandmas because that diet was a constant flow of sugar and it was fun! My grandma struggled with her weight and she never understood why and now I realize looking back that her diet was a great foundation for cancer, which is what she died of. She consumed so much saturated and trans fat and sugar that I think it killed her.
On the quest to lose 50 pounds in a year. Can she do it? Only time will tell....with the help of this blog.