Vim & Vigor - Summer 2014 - University of Virginia - (Page 42)
BY JODI HELMER
Friendly FAT
Bring it, swimsuit season!
These delicious ingredients will help you
welcome summer with open arms
(and maybe a flatter tummy)
A
s temperatures rise, the idea of
foods to avoid," Sass says. "This has brought
confronting the dressing room
superfoods [like MUFAs] into the limelight."
mirror in a strapless one-piece
The National Heart, Lung and Blood Institute
can fill you with dread. But
recommends a diet with 25 to 35 percent of calories
instead of skipping meals to slim
from fat, with 20 percent of those calories comdown or spending the summer hiding under a
ing from monounsaturated fats. In other words, if
cover-up, a few delicious diet changes can help
you're following a 1,600-calorie diet, you should
trim belly fat so you can brave swimsuit season
aim to consume 35 grams of MUFAs per day.
with confidence.
Because monounsaturated fats
Monounsaturated fatty acids,
aren't listed on nutrition labels, it's
or MUFAs, are one weapon in
hard to track your consumption
If you're following a
the battle of the bulge. Research
of the good fats. Sonya Angelone,
shows that MUFA-rich foods like
MS, RDN, a spokeswoman for the
almonds, avocado, peanut butter,
Academy of Nutrition and Dietetics,
calorie diet,
dark chocolate and olive oil may
recommends eating MUFAs at
you should aim to
reduce belly fat. These "good" fats
every meal to ensure you're conconsume
also are known for increasing HDL
suming enough of the healthy fats.
("good") cholesterol, reducing the
Incorporating MUFAs into your
risk of diabetes and breast cancer,
diet is as simple as sprinkling flaxof MUFAs per day.
and protecting against cardiovasseeds on your morning bowl of oatcular disease.
meal, adding avocado to a turkey
While it's unclear how the healthy fats help you
sandwich, keeping a stash of almonds in your
slim down, Cynthia Sass, MPH, RD, co-author
desk drawer for snacking or using a splash of
of the Flat Belly Diet, believes consuming more
extra-virgin olive oil to broil veggies at dinner.
MUFAs may help prevent the accumulation of
"Foods that contain MUFAs are delicious and
visceral belly fat, boost metabolism or both.
nutritious," Angelone says. "These are foods you
"We've known about the health benefits of
want to eat, so adding more of them to your diet
MUFAs for years, but recently nutrition educais a really satisfying way to improve your health."
tion has strongly shifted towards focusing about
These MUFA-rich recipes prove that even a
which foods to eat for health rather than which
"diet" dish can be filled with delicious fats.
1,600-
35 GRAMS
42
SU M M E R 2 014
Table of Contents for the Digital Edition of Vim & Vigor - Summer 2014 - University of Virginia
Vim & Vigor - Summer 2014 - University of Virginia
Contents
Life in Balance
A Peanut a Day to Keep Allergies at Bay?
Close Watch on a Young Brain
Stress SOS
The Truth About Sunscreen
The Transformers
Get Your Head in the Game
The Journey Continues
On the Cover
The Foot Follies
Friendly Fat
Virtual Health
Finding a Way Out of Grief
Deep Impact
Expecting the Unexpected
Vim & Vigor - Summer 2014 - University of Virginia
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