Yummy Fat

We’ve discussed added sugars, sugar alcohols and non-nutritive sweeteners and now it is time to switch to fats.

* Fat is essential for all bodies to run correctly.

* Fat is an important source of energy for children and for cell integrity.

* Fat makes hormones needed to regulate body functions.

* Fat is needed to dissolve and use fat- soluble vitamins in the body.

* Fat is also needed to make the myelin sheath which is an insulating layer that covers and   protects nerves, keeping them firing correctly.

Do NOT deprive your children of fat in fear of weight gain. Learn proper portions (which we will discuss next week) and how to balance fat intake throughout the day.  Learn the difference between visible and invisible fat.  Visible fat is fat you add to your foods while invisible fat are fat that is found naturally in the food.  An example would be nuts or avocado.  The fat is part of the food, you can’t take it out.  Examples of visible fat would be butter, ranch dressing, oils, dips.

3 Tips for feeding children fat

  1. Pay attention to the amount of visible fat that is put onto or into their food.
  2. Stay away from hydrogenated fats (read labels)
  3. Choose foods containing invisible fat found in the food by nature such as nuts, avocado, seeds, milk, hard cheeses, eggs, fatty fish, and yogurt.

 Fat tastes good and our palates like the creamy texture fat brings into our mouths. It is said to have a “good mouth feel.” This is why many fat free products contain extra additives such as gums, carrageenan, and starches like tapioca/corn starch to thicken the product for a yummy, creamy texture. The problem is that these additives are deceiving. Read labels for these thickeners and try to buy products without these additives.


Remember, a little bit of a delicious, wholesome fat goes a long way. The first 3 bites taste the best. Give small portions of good fats and all will be well in Whoville.

A Call To Action

Today is Thursday, January 16th

 The topic or question of the day:

 A Call to Action

Making slow changes in your day to day life can produce huge benefits.  It begins with thinking about food and taking action.  Did you know your body and your brain are tethered? Hippocrates said what goes on in your brain goes on in your body.  Another way of saying it from Proverbs is “As a man thinketh, so he does”.

With 2/3 of our population overweight, I don’t know many people who are not trying to lose weight or eat healthier.  The food industry and media are defining what is healthy for us, and we are mindlessly taking accepting what is said.  I ask you to THINK for yourself and examine yourself to see if you are falling prey to the gimmicks. 

Healthy weight loss does not happen fast.  Today we are going to talk about fat.   The “experts” are correct when they report that fat is 9 calories per gram, double compared to protein or carbohydrate.  This is why sliming down fat intake can cut your waistline. Instead of abruptly deciding no more fat…start slowly by tracking your visible fat and check out a food label or two.  Visible fat is fat YOU put on or in your food.  Salad dressings, butter, margarine, sour cream, mayonnaise, gravy, cream sauces, peanut butter on toast!  Try to use less visible fat this week or eliminate a good amount of it.  If your mayonnaise falls off your knife before it gets to your food, you took too much.  Use spray oils, make dips less fatty, or gravy with cornstarch and Hauser broth.  Use Greek yogurt in place of mayonnaise, sour cream and cream cheese in recipes.  Make faux guacamole with thawed frozen green peas, pureed and add cilantro, chopped onions and tomatoes, lime juice and garlic.  We love the taste and feel of fat in our mouths, but like many things, intake must be moderated. 

Procrastination or lack of motivation tends to prevent succeeding with such changes.  I hear this statement often… “I just don’t want to mess up my kitchen!”  I encourage you to clean your Food Cookery if needed and try recipes using real food. Tomorrow we will talk about fake fats, the phony’s that you will want to avoid.  Stay tuned.

Tip or quote of the day:

“Procrastination is the most common manifestation of resistance because it’s the easiest to rationalize.  We don’t tell ourselves – I am never going to write a symphony.  Instead we say- I am going to write a symphony, I’m just going to start tomorrow.  Never forget: This very moment we can change our lives.  Sit down and start doing the work”. – Steven Pressfield

Take action today:

1.  Get into your Food Cookery (kitchen) and make something!

2.  Take note of your visible fat usage

3.  Start writing your symphony

 Peanut Carrot Dip

Mix peanut butter with purred carrots.  Homemade, baby food, or canned carrots, rinsed, drained and pureed will work.  Mix a percentage that tickles your taste.

For example:  70:30, 60:40, 50:50 ratios of peanut butter to pureed carrots.  This cuts way back on the FAT content.  Use as a dip for celery, mini shredded wheat, sliced apple rings or spread as peanut butter on a whole grain cracker.  Cinnamon can also be added.

2 T regular peanut butter = 22 g fat. 

2 T of a 50:50 version = 11 g fat