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Guide to Meal Planning
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Demo The VitaBot Meal Planner Now!Fats
Of the three macronutrients, fats, (dietary lipids) have been the focus of much ridicule. An entire food industry niche was created to market “fat-free” food products. And yet we in the Western culture continue to grow more obese each year. The fact is your body needs fat.
Fat is necessary for normal brain development during infancy and early childhood. As you mature into adulthood, fat supports growth, insulates your body, and provides energy. In fact, at nine calories per gram, fat is the most concentrated energy source available in your diet.
The down side is that after about two years of age your body requires only a minimum amount of fat. You receive more than adequate amounts through the foods you eat. Eating dietary fat in excessive amounts is a leading cause of obesity, cancer, diabetes, heart disease, high blood pressure, and several other destructive health problems.
Fats are built from components called fatty acids. These are held together by hydrogen atoms to form chains. There are three main types of fats, saturated, monounsaturated, and, polyunsaturated.
Saturated Fats tend be solid at room temperature. These are seen as the fat on meats, like rib-eye steak, or chicken fat. Dairy products have high levels of saturated fats. There are saturated fats in some plant sources as well, e.g. coconut oil, and, palm oil.
Your body uses saturated fats to produce cholesterol. Now this sounds really bad, however, some cholesterol is need for tissue maintenance. Like many things, when consumed in high amounts, the body produces excessive amounts of cholesterol, usually low-density lipoproteins, (LDL – the “bad” cholesterol). This negatively impacts heart health.
Polyunsaturated Fats are found in common nut and grain oils. Corn, safflower, sunflower, soybean are all examples of polyunsaturated fats. Some fish oils are polyunsaturated.
Cold-water fish are abundant in a very healthy polyunsaturated fat known as omega-3. Omega-3 supplements made from fish oil have proven very beneficial to many people by helping to lower total cholesterol levels.
Monounsaturated Fats are mostly nut oils like olive, and peanut. These fats tend to reduce LDL cholesterol without affecting high-density lipoprotein, (HDL – the “good” cholesterol), levels.
Keep all fat consumption at low levels in your diet, e.g. less than 30 percent of calories.
There is another type of fat called trans-fatty acids that are artificially created through an industrial food process call hydrogenation. Your food labels usually list these as partially-hydrogenated vegetable oil. These are most commonly seen commercially as vegetable shortening or margarine. Trans-fats have the double indemnity of both raising LDL and lowering HDL. Avoid these if at all possible.
Meal Planning and Fat Intake
The only way to accurately know when you are eating the right amount, of the right kinds, of fats is through meal planning with very accurate food nutrient information. The easiest way to do that is with meal planning software that accesses the most accurate, up-to-date food nutrient information. And one that using the nutritional guidelines of a credible organization like the Institute of Medicine.
VitaBot, a menu planning system endorsed by The Nutrition Guru! access the USDA Food Nutrient database so you are assured of the most accurate information at a click of your mouse.
It is designed, by a former NASA engineer, to mathematically implement the dietary recommendations of The National Academies of Science, through the Institute of Medicine.
VitaBot lets advanced mathematics "think" for the user, and helps them to easily put foods together, not just to balance calories, but to balance micronutrients as well. VitaBot performs hundreds of thousands of calculations for every set of nutritional suggestions. The equations and the resulting suggestions are designed to allow the nutritional data to speak directly to the user, without personal interpretation.
This approach creates an amazing new way to look at foods. Allowing the data to speak for itself reveals basic truths such as, "Apples for Fiber", or "Almonds for Vitamin E and Omega 6". But by allowing the system to search the full range of nutritional data, without human bias, a wealth of nutritional knowledge is revealed that most of have not been privileged to experience. VitaBot takes this highly advanced technology, and through an extremely straightforward set of user-friendly interfaces, makes it accessible to everyone.
Watch the demo right now to see how this all works. Or try VitaBot risk-free for 5 days for yourself. If you don’t think that VitaBot is worth the cost of a medium cheese pizza each month, cancel anytime. If you cancel after trying it for 5 days you get a full 100% refund, no questions asked.
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