Facts about Fat

Fats are made up of fatty acids. Fatty acids can be saturated of unsaturated. Sat fats are solid at room temperature (Butter etc), while Unsats are liquid at room temperature (oils etc).

Saturated fats are linked with higher level of blood cholesterol, and hence Heart Diseases. They are found in Butter, Coconut, meat and dairy products.

Unsaturated fats are further classified into Mono and Poly.

Mono fats are liquid at room temparatures, but can turn solid if refrigerated. Ex. Avacados, almonds, peanuts, olive oil.

Poly fats remain liquid even when refrigerated. Ex. Sunflower, soyabean, corn etc.

Mono fats are better than any other kind of fats.Avoid Sat fats as much as possible.

Trans fats may raise cholesterol levels, and hence, harmful. Ex. Fries, cakes, cookies, donuts, muffins etc.

Avoid hydrogenated oils/fats. Use natural oils (Canola, sunflower, olive etc).

Healthy Diet Regime

A healthy Regime for a regular 1800 Calories Diet.

Suggested Daily intakes:

Carbs: 200 Gm (13 Carbs, one carb = 15 Gm)

Proteins: 70 Gm (10 Proteins, 1 Protein = 7 gm)

Fats: 30 Gm

Carb Intake is divided as 3-4-3 between 3 meals, which means, Breakfast shall have 3 carbs (meaning 45 gms of Carb), lunch will have 4 carbs (60 gms of Carb) and Dinner will have 3 carbs (45 gms of Carb).

Each meal has to contain certain levels of proteins. Total daily protein requirement is 70 Gm.

Sample Meal Plan

Breakfast:  3 Starches + 1 Protein

Examples: 

(2 slices of bread + 1 tbsp Peanut Butter )

(3/4 cup cereal + 2 Oz milk + nuts) + 1 fruit

Snack: 1 Starch + 1 Protein

Examples:

(1 small fruit + 1 fistful peanuts)

Lunch: 4 Starch + 3 protein

Examples:

(2 roties + ¾ cup  daal/channa) + (yogurt or fruit) + Salad

Snack: 1 Starch + 1 Protein

Dinner: 3 Starch + 3 Protein

Examples:

(1 cup cooked rice + ¾ cup daal + steamed Veggies)

Snack: 1 Starch + 1 Protein

Examples:

(8 Oz milk or 6 ox yogurt)