Hidden Fats In Unlikely Places
Fat is everywhere - and there is no better time to notice its abundance than during the holiday season. It’s no secret that fat is filling and cheap, There are hidden culprits everywhere, just waiting to steal your attention, play into your cravings and relish in your submission to these convenient delights. So it should not be shocking we miss hidden source’s of high fat foods even when we are trying to be healthy, proactive consumers.
Increasingly in our modern lives (shopping, work, school, family get-togethers, etc.) creates the perfect environment to look for the “fast and easy” especially when it seems everything wants your attention and dollars. There truly is nothing like convenience.
This is why I want to take the time to go over a few of the not-so-obvious places where high-level’s of fat are hiding. The list below, while brief, is meant to get you to think more critically about the choices you make at the grocery store and when your preparing a meal, picking-up or ordering take-out.
I’m confident as soon as you or you as the caregiver starts to notice all the hidden high-fat foods out there, the decision as to what selection should be made for a meal will take less effort and cause less stress.
THE BRIEF LIST
- Nespresso pods and other coffee pods
Nespresso pods contain oil in the pods of coffee and the coffee itself contains oil. (On average there are 2 grams of fat per pod). Instead use ground coffee and paper filters. Paper filters help to absorb the oil and keep it out of your cup.
- Alternative milk options
I LOVE Oat milk, but I treat it as a creamer at 8 grams of fat per 8 fluid ounce cup it is very high in fat in relation to total calories from one serving. Almond and soy milk should be either avoided or greatly limited.
If you do not like fat free cow’s milk – I suggest Pea milk or Rice milk (unflavored) both readily available and are the lowest fat for milk alternatives on the market at this time. Pea Milk is also high in plant-based protein. Some people may find these alternatives to have a “odd taste”, however, I like them when I want a break from cow’s milk.
- Seeds can be high fat as well
Sunflower, chia, flax’s seed while seeds like nuts contain mostly “good fats” it is still recommended to limit the amount you consume. Some healthy oatmeal brands like “Bobs Red Mill” will contain these seeds in their oat meals, increasing the overall fat content of a single serving side of oat meal. YOU CAN still eat these products, but be aware oatmeal is easy to make without any fat added and can be just as nutritious with fresh fruit such as blueberries or a dash of brown sugar!
- Coconut products
while they are high in MCT’s (approximately 55% of the fat profile), coconut products should be limited do to the overall high fat content. When buying coconut milk for that recipe you make “sometimes” always buy ‘light’ coconut milk.
- Protein bars such as balance bars and nut bars
Many of these “health” bars are packed with fat as a way to help people stay “fuller” longer, but they are not good options for those with LCHADD or anyone trying to reduce their overall daily fat intake.
I recommend “Nature Valley Granola bars bars” these are low in fat and easy to pack on the go.
- Premade granola – due to nuts and butter/oils food companies or friends use to cook the granola in.
- Muffins, even some bakery breads, such as broshe, seeded breads and some whole wheat breads can be higher in fat than white bread.
- Jarred tomato sauce
look at the brand – Prego pasta sauce can have up to 6 grams of fat per half cup. Vodka sauce is also high in fat.
- Flat bread, flour tortillas and some store-bought naan breads
- Pre-made tomato soups, squash soups and even chicken noodle or French onion soups can be high in fat when they really do not need to be.
- Pre-made egg white omelet and grain vegetable salads
-Instant ramen or ‘cup of noodles’ – the manufactures tend to coat the noodles in oil before drying them for packaging.
- Pre-made Wild rice or Mexican rice – typically cooked in butter or oil
- Brown rice
naturally contains fat.
- String cheese, cottage Cheese
- Rice pudding, tapioca's
- Some verities of apple sauce even contain added fat
- Canned fish
such as tuna fish can be packed in oil – look for the brands packed in water
- Pre-popped popcorn
such as “skinny Pop”, “Chicka pop” and “Smart Pop”
it s best just to pop your own popcorn or buy the lowest fat microwave popcorn you can find. “Newman’s Own Light Popcorn” is a good option.
- Pre-made yogurt parfaits
Pre-made smoothies
Odwalla’s Mango smoothie is high in fat while the green smoothies are lower in fat.
In the end....
While this is just scratching the surface, I hope this gives you an idea of how tricky it is for everyone – not just those with LCHADD to follow a low-fat diet. Over time you will get so good at making choices and picking items at the store it will become second nature – you will even be able to select items from a specific product line such as the “Green” Odwalla Smoothie and know it has less than 2 grams of fat per serving vs. the mango option. I have no doubt that soon you will be able to identify those hidden sources of “higher fat” products while your out and about living life and tackling all the responsibilities that come with a busy schedule – but until your filled with confidence. Know I’m here to help support you anytime!
