Do you know what fats are best for your Bear Diet? Even though foods such as margarine, bacon, and mayonnaise fall into the fat category, should those be the fats that are part of your daily diet? Maybe not. Not all fats are equal. Think carefully and make smart choices to help get the most out of the foods you eat. The most basic rule would be to limit or eliminate your intake of trans/hydrogenated fats such as those found in fried, processed, and junk foods. Choose fats that will provide you with other nutritional benefits. Below is a guideline to good fat choices for a Bear.

OILS & THEIR USES

Many of you may still be using plain old corn or vegetable oil like grandma used to use. You keep a large clear sticky plastic container of it under the sink or in a cabinet in the back. Throw those oils away! Remember, you want to purchase fresh, good quality oil. You pay for what you get! If you have not yet tried olive oil, do it! High in mono-unsaturated fat, olive oil is very beneficial to your health. Purchase extra virgin, cold pressed for the best quality. Beyond olive oil, try a new variety of oil this weekend when you do your grocery shopping. Pick up a bottle of coconut, grape seed, or flax seed oil! These all offer health benefits! As with all fats, they can become rancid, so please keep your oils in a cool dark place.

Good oils are used to provide healthy fatty acids and antioxidants in the Bear Diet. Fats are needed to help satisfy hunger and will stabilize the blood sugars, as well as supply you with essential fatty acids needed for many bodily functions. Your skin, hair, nails, and hormones all rely on proper fat balance. Oils are not just for cooking your chicken or eggs! Mix it up to keep your diet healthy and exciting!

RECOMMENDED FATS/OILS

Balance is key for the Bear. Each food choice counts. Whether you are choosing fat, protein, or carbohydrates, you want to get the best nutrient value available. Below is a guideline to good fat choices for a Bear!

Coconut Oil: Yes, this is a saturated fat, but that’s okay! Not all saturated fats are the same. Instead of increasing cholesterol and heart disease, this saturated fat may actually help to reduce the risk of heart disease and cancer. Another benefit to this oil is the MCFA’s (medium chained fatty acids) which tend to be burned for energy quicker than other fatty acids therefore supporting a healthy metabolism. Try cooking this oil with curry for a sauce to put on fish or chicken! Add some other tropical flavors like pineapple or curry to make a great tropical meal.

Olive Oil: Once you have tasted good olive oil, you will want to drizzle it over everything. Wow! It’s so delicious. We recommend extra virgin, cold pressed olive oil. This is our main staple oil that we use for nearly everything in our meal preparations. It makes great salad dressings, sauces, and can be used in cooking. High in mono-unsaturated fatty acids, olive oil has been associated with many health benefits, including improving cardiovascular health.

Grape Seed or Sunflower Oils: These oils have a high smoke point which makes it healthy to cook with. Whether sautéing, stir frying, or drizzling, the light, neutral taste of grape seed oil provides a source of Vitamin E and C to give a good antioxidant boost.

Flaxseed Oil: The benefits of this oil have been growing in awareness for a while now. The essential fatty acids in flaxseed have been shown to reduce the risk of disease, lower cholesterol, and promote healthy skin. It can be taken in a supplement form, but the oil can also be added to different foods. This is a popular oil to add to smoothies, whether it’s a protein based drink or a fruit/vegetable mix. It adds slightly a nutty taste!

Other good fat sources:

ORGANIC NUT BUTTERS

Organic nut butters are healthy fats that provide good source of iron, some protein, and other minerals. Spread them on a whole wheat English muffin for breakfast or on apple slices for a yummy snack. Nut butter can also be added to protein shakes, mixed into sauces, or even in your favorite omelets! Give one a try! Peanut, cashew, soy, and almond butters are some of our favorites!

OLIVES

Some may be surprised that olives are a fat, but that is where they fall! It might be easier to understand when you think about Olive Oil. Olives provide some of the same nutrients as olive oil, such as Vitamin E and healthy monounsaturated fatty acids. There are so many delicious varieties of olives out there – give them a try!

HUMMUS

Although made partially from chick peas, the majority of its calories come from fat. With all the different varieties of hummus available, everyone should be able to find flavor that suits them. Hummus is great for dipping vegetables, tortilla chips, or pita bread, and can also be used to flavor sandwiches, instead of using mayonnaise. Try it instead of your usual vegetable dip at your next party!

AVOCADOS

Although avocadoes are technically a fruit, they are counted as a fat. Avocados are loaded with nutrients and are a great substitute for mayo on a sandwich, as a topper to a salad, or used to make a mean guacamole!

Other uses for your oils:

PROTEIN SHAKES

Some people pour a little flax seed oil into their morning protein shakes. It adds a little healthy fat and a nutty flavor! The belief that flaxseed oil helps with heart disease is just one of the many reasons so may people are adding it to their diets. Try coconut oil too – another beneficial oil that would mix well with your breakfast shake.

DRESSING AND SAUCES

Instead of buying bottled dressings, make your own. What a great way to add beneficial cold pressed, extra virgin olive oil to your diet! Balsamic vinegar, olive oil, salt, pepper, and a teaspoon or two of plain yogurt make one of the tastiest salad dressings ever! See Chapter 9 in the Hauser Diet book for more tasty dressing and sauce recipes!

Have you ever tried sesame and avocado oils? These make great flavor additions to meals. Use sesame oil to create a sauce for your Asian stir fry or avocado oil for a chicken fajita salad!

So remember, dump the old corn oil, and buy fresh, high quality oils!