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    Archive for the ‘olives’ Category

    Numbers Game: Answer

    PecanHeart_E2A heart-healthy diet gets approximately 16 percent of its calories from monounsaturated fats and roughly 10 percent from polyunsaturated fats (including omega-3 and omega-6 fatty acids).

    Although all foods contain a combination of different fats, you definitely want to give priority to those highest in monounsaturated fats:

    • Almonds
    • Avocados
    • Cashews
    • Peanuts
    • Pecans
    • Pine nuts
    • Olives/Olive oil
    • Sunflower seeds

    How, then, do you figure out what these percentages mean in terms of grams of fat?

    Let’s assume you consume, on average, 1,800 calories a day.

    Sixteen percent of 1,800 calories = 288 calories.

    Each gram of fat contains nine calories.  Therefore, to figure out how many grams of fat are in 288 calories, divide by 9.

    In this case, 288 divided by 9 = 32 grams.

    Therefore, someone who consumes 1,800 calories should aim to get 32 grams of fat from monounsaturated fats.

    Following these percentage, roughly 18 grams (10 percent) should come from polyunsaturated sources (this includes Omega-3 fats, like those found in walnuts, flaxseeds, and fatty fish), and no more than 16 grams from saturated fats.

    (Note: I abide by Mediterranean diet guidelines that recommend 30 to 35 percent of calories from fat)

    A whole small avocado,  for example, adds the following to your day:

    • 15 grams monounsaturated fat
    • 2 grams polyunsaturated fat
    • 3 grams saturated fat

    A small order of cheesecake ice cream at Cold Stone Creamery breaks down like this:

    • 2.5 grams monounsaturated fat
    • 3.9 grams polyunsaturated fat
    • 13.7 grams saturated fat

    That said, there is no need for you to do multiple-step math calculations in your head.  Simply know your different fat sources and choose the healthiest ones, keeping appropriate portions in mind, whenever possible (i.e.: guacamole, rather than nacho cheese dip, at a Mexican restaurant).

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    You Ask, I Answer: Popular Healthy Foods

    Why is it that there is much talk about eating olive oil, wine, and tomato products and not simply olives, grapes, and tomatoes?

    Surely the benefits of the processed forms are even more present in the whole form of the food.

    Or is that not the case?

    — Corey Clark
    (Location withheld)

    I love this “thinking cap turned on” question!

    Here is my take on each of the pairings:

    Olive oil vs. olives: Everyone cooks with some sort of fat; not everyone eats olives.

    So, in order to have as many people as possible reap the benefits of olives, it makes more sense to suggest they use olive oil in their cooking/salad dressings rather than eat olives.

    Also, olives have a much stronger flavor than olive oil. Many people who enjoy olive oil do not find olives palatable.

    Although olives offer more vitamins and minerals than olive oil, 120 calories of olives (equal to 1 tablespoon of olive oil) offers almost half of the daily recommended limit of sodium!

    Tomato products vs. whole tomatoes: Cooked tomatoes offer higher levels of lycopene than their raw counterparts.

    Wine vs. grapes: This is one I never understood. Grapes offer the same healthy compounds as wine. This is why I always tell people that if they regularly eat grapes but do not drink wine, they are not missing out on any health benefits!

    I personally think this comes back to the “reaching as many people as possible” goal that applies to olive oil.

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