The Good Stuff - High Fat Foods You Should Keep on your Diet Menu

If one of your New Year’s resolutions is to lose weight, chances are you’re already thinking about the foods you’ll be chopping from your menu. Lasagna, chocolate chip cookies, devil’s food cake and other fat-laden treats probably top the list. But Hy-Vee dietician Sheri Caldwell says as crazy as it sounds, there are some fattening foods that you should eat when you’re on a diet. These foods provide valuable nutrients that your body needs.

So if you’re making a New Year’s resolution to lose weight, make sure you keep these foods on your plate.

Nuts

“Many people think they should avoid nuts because they are high in fat and calories,” Ms. Caldwell says. “The good news is nuts provide unsaturated fats — the kind that is better for your heart health — protein, fiber and minerals.”

They also make a great snack when the afternoon munchies hit. They’re easy to grab and go, have a pretty good shelf life and provide more nutritional value than most “snack foods.” They also can be filling enough to last a few hours.

“Add a sprinkle of nuts on salads or in trail mixes,” Ms. Caldwell suggests. “Keeping the portion to about a handful will provide the health benefits without overdoing the calories.”

Peanut butter

Peanut butter is a great source of protein, fat and other vitamins and minerals and is another quick, economical option for a meal or snack. Again, the key is moderation. A tablespoon or two of the peanuty spread is all you need, and Ms. Caldwell says the best overall choice is a peanut butter that has the oil on top and doesn’t have any added sugars and hydrogenated fats. And be sure to check the labels. A reduced-fat peanut butter may contain more sugar and sodium than regular peanut butter.

“I recommend to stir the oil into the peanut butter before using,” she says. “This makes it possible to get a thin layer instead of a thick glob of peanut butter. If you prefer a peanut butter that is a bit sweeter and does not require mixing before use, select one with the least saturated fat and sugar.”

Cheese

Besides being pretty yummy, cheese is a good source of all kinds of nutrients including calcium, potassium, vitamin D and protein, which are important for a healthy bone mass and a reduced risk for osteoporosis. Those nutrients also help regulate the body’s fluid balance and maintain healthy blood pressure.

“It is recommended for most healthy adults to consume three to four servings of dairy daily, including milk, yogurt and cheese,” Ms. Caldwell says. “To reduce fat intake, try a low-fat variety or try using less of a stronger flavored cheese.”

Pasta/bread/rice

Pasta, bread and rice often get a bad rap because many people mistakenly view them as fattening. The truth is if consumed in moderation, these carbohydrates are a great source of important nutrients like B vitamins, minerals and fiber. And if they’re whole-grain varieties they can provide a unique nutrient package that refined foods lack.

“I recommended selecting whole-grain pasta, bread and brown rice,” Ms. Caldwell says. “To find whole-grain products, look for the word “whole” on the food label and in the ingredient listing, preferably as the first ingredient. Then pair them with lean meat or peanut butter and fruits and vegetables for meals and snacks.”



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