Cholesterol

Eating Well

January 12, 2017

The message is simple: Eat well to stay well. The good news is that you don’t need a graduate degree in nutrition to eat healthfully on a daily basis. What follows are some guidelines and information to help you make informed decisions about what you and your family should eat to maintain a balanced diet.

*Consume a variety of nutrient-dense foods and beverages within the basic food groups. Choose foods that limit your intake of saturated and trans fats, cholesterol, added sugars, salt, and alcohol.

*Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight.

*Consume three or more 1 ounce equivalent servings of whole grains each day.

*Consume 3 cups of fat-free or low-fat milk or equivalent dairy products per day.

*Derive less than 10 percent of your calories from saturated fat and less than 300mg of cholesterol per day. Avoid trans fats.

*Keep your total fat intake between 20 and 35 percent of your calories, with most fats coming from polyunsaturated and monounsaturated sources, such as fish, nuts, and vegetable oils.

*Choose fiber-rich fruits, vegetables, and whole grains each day.

*Consume less than 2,300mg (about 1 teaspoon) of sodium each day.

*Women who choose to drink alcohol should limit themselves to one drink per day; men should limit themselves to no more than two drinks per day.

“Work With What You Got!”

© Victoria Hart Glavin Tiny New York Kitchen © 2017 All Rights Reserved

Coconut Oil

September 1, 2015

5 Reasons To Love Coconut Oil

Coconut oil is an edible oil extracted from the kernel or meat of mature coconuts harvested from the coconut palm. Because of its high saturated fat content, it is slow to oxidize and is resistant to spoiling.

1. Butter Replacement. Coconut oil can replace butter, which is great for vegans, who up until now have had few good choices when converting non-vegan recipes that contain butter.

2. Great For Athletes. Coconut oil is great for athletes because it converts to energy faster than many other fats, making it a smart addition to workout snacks.

3. Weight Loss. Coconut oil may help you slim down. A study undertaken a few years ago suggests that coconut oil may help you lose weight, when consumed in small quantities instead of other fats.
4. Sautéing. Coconut oil is great for sautéing. Use coconut oil occasionally instead of olive oil to add a subtle flavor that is delicious in tropical or Indian recipes.

5. Good Cholesterol. Coconut oil boosts good cholesterol. While coconut oil is full of saturated fat, about half is medium-chain fatty acids, which seem to help raise HDL (good) cholesterol. Coconut oil is still high in fat, however, so consume in moderation.

“Work With What You Got!”

© Victoria Hart Glavin Tiny New York Kitchen © 2015 All Rights Reserved

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