Are Low-Fat and Sugar-Free Foods Really Better?

By: Lucy Nelson, Guest Blogger

The Low-Fat Farce

Since the 1980’s fat has been villainized as the cause of weight gain and heart disease. Products parade low-fat labels in order to persuade consumers that they are healthier. But the replacements for natural fat are as bad, if not worse, and fats are a necessary part of a balanced diet.

In order to maintain flavor in low-fat products, the fats are replaced with sugar and altered vegetable oils, some of which contain trans-fat. The result is a product higher in sugar and carbohydrates that your body burns faster. The quickly digested low-fat products lead to blood sugar swings and cravings, making it even harder to control your eating habits.

Fats are important in helping our body absorb vitamins. By providing our bodies fatty acids, such as omega-3 which are essential fats that we must acquire through food, we can maintain nerve function and produce hormones that promote healthy heart and blood vessel activity. Low-fat diets can lead to a deficit in vitamins A, D, E, and K which in turn can lower immunity and the body’s ability to heal.

Healthy fats and How to Include Them

Foods high in healthy fats include avocados, fish, nuts (especially walnuts), olive oil, flaxseed, and leafy vegetables. Full fat milk, yogurt, and peanut butter also contain helpful fats and vitamins.

• Try making your own trail mix with different nuts and dried fruits to substitute snacking on chips. 
• Avocado is a great topper for toast in the morning (or any other time!). 
• Replace mayonnaise with plain yogurt, just add a bit of lemon juice and a few choice herbs such as chives or rosemary. (This is a great dip as well!)
• Top salads with flaxseed, or add a spoonful to smoothies.

Sugar-Free 

Sugar-free products also contain replacements and additives counterproductive to health. Sugar substitutes are much harder for our bodies to digest and can sometimes cause digestive issues. Some studies have even shown that artificial sweeteners are addictive. Many countries have banned alternative sweeteners on account of health concerns.

The best way to watch sugar intake is to make better choices instead of trying to trick our bodies with chemicals. If you think of how we used to eat, before civilization and grocery stores, sugar was hard to come by. The sweetest things, fruit and honey, were either paired with lots of fiber or protected by stinging sentries. So while a chocolate bar or a soda every once and awhile won’t kill you, it’s best to try to eat sugar in its natural forms.

Natural Sugar and Where to Find It

• Fruits! Make a yummy smoothie instead of buying a carton of ice cream.
• Honey is great sweetener and has added effects of immune support. 
• Maple syrup (the real stuff) contains minerals and antioxidants, but it is still sugar so use sparingly. It’s great for fall flavors in treats. 
• While fruit juice is natural sugar, keep in mind that a glass of orange juice probably amounts to four or five oranges. You wouldn’t eat that many oranges in one sitting, and it is possible to overdo natural sugars.
• Buy plain yogurt and add your own sweetness with fruit, honey, or maple syrup. That way you know just how much is in each serving.

How do you ensure everyone in your family is eating healthy fats? How do you cut back on the sugary sweets that children love?

About the Author: Lucy was born in Western North Carolina. She is a current student at UNC Chapel Hill. While engaged in a yoga teacher training program, Lucy became concerned with mental, emotional, and physical health. She hopes to discover a career that involves these concerns.

Dietary Fat: Is It Good or Bad?

By: Kerry McKenzie

Both. You see, not all fats are created equal.

Here is the “skinny” on fats:
Heavily processed, hydrogenated “trans” fats used in prepared, packaged foods can be extremely damaging to the body. They can compromise the cardiovascular system, immune system, and contribute to behavior problems. They can also lead to weight gain, skin breakouts, high blood pressure, and liver strain.

According to the American Academy of Pediatrics, parents need to avoid placing any restrictions on the amount of fat your children consumes in the first 2 years of their life. Toddlers need fat to ensure proper growth and early brain development.  Another example of how crucial those early years are for healthy growth and development.

That said, our bodies need fat for insulation, vitamin and mineral absorption, and to protect our organs at any age. High-quality fats can steady our metabolism, keep hormone levels even, nourish our skin, hair, and nails, and provide lubrication to keep the body functioning fluidly. It is important for children as it helps provide energy and promotes wound healing.

Where to Find Healthy Fats
•  Avocados, olives, and coconuts are great sources of healthy fat, along with wild salmon and omega-3 rich organic eggs.
•  Whole nuts and seeds, and their butters like almond butter or tahini.
•  Look for the highest-quality organic oils when shopping.
•  Words to look for: organic, first-pressed, cold-pressed, extra-virgin, and unrefined. Avoid expeller-pressed, refined, and solvent extracted.

How to Use Healthy Fats:
•  For cooking at high temperatures (stir frying and baking), try butter, ghee (clarified butter), or coconut oil.
•  When sautéing foods, try organic extra virgin olive oil.
•  Oils like flaxseed, sesame, toasted sesame, walnut, and pumpkin seed are best used unheated in sauces or dressings.
•  Massage sesame, safflower, or coconut oil into your skin daily.  You can add a few drops of lavender, rose geranium, clove or your favorite essential oil too.

So now you are surely asking yourself how much fat is enough for a child? For children two and under, about half of their calories should come from fat according to the American Academy of Pediatrics. After age two, their diets can be modified so that dietary fats make up about one third of their caloric intake.

If you find adding dietary fats to your children’s diets is difficult, try this delicious, easy recipe. Our Choosy Mom, Christine, will tell you that her toddler loves avocados!

Avocado Dip

Prep Time: 3 minutes

Makes 1 cup

1 large peeled and pitted avocado

2/3 cup plain yogurt, goat yogurt, coconut yogurt, or almond yogurt

1 diced tomato

A squirt of lemon or lime juice

Dash or two of sea salt and black pepper

•  Mash avocado with a fork until very smooth.

•  Add yogurt, tomato, blend until smooth. This may be done in a food processor, in a blender, or with a fork.

•  Add sea salt and fresh black pepper to taste.

•  Serve chilled with mixed raw vegetables.

Tip: Best when made a maximum of 1 hour before serving.

What other ways do you incorporate health fats into your children’s diets? Let us know as we would love to share your recipes!

About the Author: Kerry McKenzie, B.A., M.S., has been working in education for more than 13 years. She is a Certified Health Coach, a 500 level (E-RYT500) yoga teacher and specializes in early childhood motor development. She has a passion for working with expecting moms, babies, toddlers and preschool age children and their caregivers at Greenville Health Systems pediatric clinic, child care centers and in the community. Click here to learn more about Kerry.