Tag Archives: fat content

Why Trans Fats are Bad for Health

Trans fats have been in news for quite a while now. But why are these trans fats so talked about? Let us dig out the reasons.

To start with, there are three kinds of fat we consume -unsaturated fats, saturated and the trans fats. Unsaturated fats are ones found in cooking oils which form the highest component of fats in our diet. Likewise saturated fats found in butter, ghee are also required but in less amounts as their over consumption is associated with high cholesterol and heart ailments. Trans fats are the kind of fats that are found in processed foods, hydrogenation and deodorization of unsaturated vegetable oils or during the reheating and frying of oils at high temperatures. They are also the unhealthiest kind of fat as they enter our system and slowly overtime start clogging the arteries.

Trans fats are mostly used to enhance the seemed flavor, texture, and shelf life of many processed foods like biscuits,soups, pre-packaged food etc. Small amounts of trans fats also occur naturally in beef, lamb, and full-fat dairy products. That’s why health experts recommend fish, chicken and low fat dairy as the healthier alternatives.

Diets that are higher in trans fat tend to raise your LDL cholesterol (bad cholesterol) and lowers your “good” (HDL) cholesterol level. And higher LDL cholesterol levels are associated with increased risk of heart disease . So, the idea is to reduce both saturated and trans fat intake to decrease your risk of cardiovascular disease — by choosing lean cuts of meat and low or non-fat dairy products. Other harmful effects that are still being studied and do not form a consensus are diabetes, Alzheimer’s disease, cancer, obesity and mood disorders. Next time you deep fry or cook anything in large quantities of oil you should know that you are increasing your health risk.

Cheap biscuits & processed foods are loaded with trans fat. The permissible levels of trans fats in diet are less than a gram a day. The World Health Organization (WHO) has recommended that the total amount of trans fats consumed per day should be less than 1% of your daily energy intake. It has thus become mandatory for food labels to show the trans fat levels. So, whenever you are buying anything remember to read the food labels for trans fat content.

Some of the most common food that eat everyday that are high on trans fat are French fries,chips, pastries, donuts, cupcakes, pre-packaged foods like breakfast cereal, noodles, salad dressings, coffee flavorings , cookies and biscuits.

Best way to reduce your daily trans fat intake is making changes in your diet. Limit the consumption of packaged food. Eat fresh, seasonal vegetables and fruits. Make sure you reduce the quantities of oil used to cook you food in. Increase your fiber intake and lastly exercise. Exercise is known to be the most natural and effective detox method. Start with exercising at least ten minutes a day.

If you want to start living a healthy life but don’t know how to get started then get professional help. An experienced & qualified health expert will help customize a healthy diet & exercise plan to your current lifestyle.


— this article is written by a dietitian @ FitHo
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Types of Milk and their Health Benefits

Did you know that all three types of milk (Skimmed, toned, double toned and full cream) contain approximately the same amount of vitamins and minerals:Vitamin A, Vitamin B, Vitamin D, Sodium, Potassium, Phosphorus, Selenium, Zinc. But do you know that different milk tend to vary with their production style and primarily fat content. If you are trying to lose weight then whole milk is not the right option, while low fat milk is as it gets digested slowly and is low in calories, fat and increases better absorption of nutrients.

Commercial milk is usually of two types. Pasteurized and homogenized. Pasteurized milk is heated at high temperature to kill harmful bacteria while maintaining the flavour and nutrition content of the milk. Homogenized milk is identical in fat content to pasteurized milk and other factors but it undergoes a process called homogenization, a process which breaks up the fat globules in the milk which spreads the fat evenly and prevents the formation of creamy layer forming at the top.

Milk is healthy for kids as well as adults because of its high nutritional content which provide energy for work and protein for muscle repair along with calcium and phosphorous for bone development. Some people complain of weight gain by drinking milk which is possible if you are drinking whole milk  that is high in fat content. Adding other ingredients like energy powders to the milk can increase  calorie content of the glass of milk resulting in weight gain.

Here is the nutrition break-up of four  most popular kinds of milk and their fat content

Whole Milk: Whole milk is non-altered milk which is packed with its natural nutrients without adding or removing anything from the milk. Drinking a glass of toned milk will provide approx 150 calories.

Skimmed Milk: Skimmed milk lacks the fat content or has a fat content of 0.3% to 0.1%. It contains nearly half the calories of full cream milk but contains all its nutrients like vitamins and minerals as par other forms of milk.  Consuming skimmed will provide around 80 calories per glass of milk . (more…)

— this article is written by a dietitian @ FitHo

Tips to improve your health, fitness and sex life

In our previous article, we talked about how an unhealthy diet can negatively affect your sex life. Here, we will tell you all about how you can improve it

- Watch the Fat: The daily fat content of your diet should not be more than 30%. That’s the stipulated guideline for fat content in your diet. If you go over, you risk increasing fat storage in your body, along with cholesterol build up. High cholesterol reduces blood flow to all parts of your including your genitals for sexual arousal.

Photo- Tips for Healthy Sex bothrop@flickr

- Eat lots of fiber: Soluble fiber help to clean cholesterol build up in your arteries. With cleaner arteries, more blood can flow to all parts of your body, including your privates. Common sources of soluble fibre are legumes, oats, rye, barley, broccoli, carrots, onions, potatoes, apples and other fruits, etc.

- Do your Cardio: Cardiovascular exercises like cycling, running keep bad cholesterol down and raises good cholesterol. They also improves blood flow and circulation in your body, again benefiting sex life. Need some help to start running?- Here are tips to start running

So, keep the alcohol under control with these low calorie alcoholic drinks, follow these tips and improve your sex life.

— this article is written by a dietitian @ FitHo