Nutritional and Herbal Solutions

Daniel C. Luthi, N.E., C.D.C., Nutritionist & Chinese Herbalist 

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Taichung, Taiwan

Phone: (886) 0933 511 140

Related Health News:

Omega-3 EFA Affect Risk Of Depression, Inflammation

Reducing Inflammation

Study Shatters Milk Myth

My Current Focus:        

Trans Fats in our Diet

Diabetes in Taiwan

Eczema, Atopic Dermatitis

My Weight-Loss Program:

Balancing Act I

Balancing Act II

Balancing Act III




Balancing Act III

Go on a low-fat diet to loose weight and become healthier? Forget it!! That myth has been cleared up for a while now. Unfortunately, you havenít been filled in, have you? Well, here is the short version.

As we learned in part two of this series, fat needs to be part of your diet and it should be in proportion to carbohydrates and protein. What Iíd like to stress today is the importance of the quality of the consumed fats.

Letís start with the good fats such as olive oil, fish oil, sunflower oil, grape seed oil, and most nut and seed oils. They are either mono- or polyunsaturated and are good for us because they lower LDL, the bad cholesterol and increase HDL, the good cholesterol. These oils should constitute the bulk of our fat intake as they contain essential nutrients. Of course, they should be of high quality (organic would be nice), unprocessed, and stored cool in proper containers without light and oxygen.

Then there are the saturated fats with include meat, seafood, eggs, whole milk, butter, cheese, ice cream, and others. These fats also have healthful properties, especially if they come from clean sources such as free-range chickens; grazing, hormone-free cows, and pollution-inspected seafood but they must be consumed in moderation.

Lastly, and dangerously lurking everywhere, are the trans fats. They are found in hydrogenated vegetable oils and margarines and they are nasty! These fats are artificial - their chemical structure has been changed - and they are toxic with no beneficial nutrients. Unfortunately, they are found in lots of foods such as instant noodles, cookies, cakes, potato chips, ice cream, milk powder, French fries, onion rings, salad dressings, and virtually all fast foods.  You canít avoid them, but you can and must reduce their intake!

In summary, eat more of the good fats, less of the saturated fats, and try to avoid the trans fats! Thatís all, and it really isnít that hard, is it?