Why is High Fat Bad? Should I Worry About Snacking?

Q. If burning calories is the way to lose weight, and all calories are considered equal, why is it important to stay away from foods high in fat?

A. Weight control shouldn't be your only consideration when deciding what to eat! The choices you make can greatly affect your health, as well as your exercise performance.

There's no need to "stay away" from high-fat foods. Any food can fit into a nutritious diet, as long as you eat it in moderation. Also, it's important to distinguish between healthful fats and harmful fats. Olive oil, for instance, is 100 percent fat; however, it's mostly unsaturated fat, which is an important part of a healthful diet. On the other hand, you should limit your intake of foods high in saturated and trans fats, the artery-clogging fats that increase your risk of heart disease. Saturated fats are found primarily in animal products, such as meat, cheese and whole milk. Trans fats are found in fried foods and commercial baked goods.

In addition, many high-fat foods -- even nutritious ones such as avocados -- are high in calories and not especially satisfying because you're not getting a lot of fiber or volume. For instance, 1/2 cup of pureed avocado contains about 200 calories, 5 grams of fiber and 2 1/2 grams of protein, but a serving of Fantastic brand Jumpin' Black Bean soup -- containing the same number of calories, along with 17 grams of fiber and 12 grams of protein -- certainly will hold you over longer.

Finally, if you consume too many high-fat foods, you may be displacing more nutritious foods. "You might not be eating as many fruits and vegetables or whole grains," says Cleveland Clinic's director of nutrition therapy Cindy Moore, M.S., R.D. Aim to limit your daily fat intake to about 30 percent of your total calories and your consumption of artery-clogging fats to 10 percent.

Q. I exercise six times a week and am active throughout my day. My problem is that I get hungry often and find it harder and harder to avoid snacking. Is it normal to have a bigger appetite now that I have a stronger body? I worked hard to lose 20 pounds, and I am fearful of gaining them back.

A. "With increased exercise and increased muscle, it's natural for calorie needs to go up," says Portland, Ore., nutritionist Ruth Carey, R.D. Healthy snacking once or twice a day is a good way to provide your body with needed fuel and prevent overeating at mealtimes. You'll stay satisfied longer if your snacks combine carbohydrate and protein, such as nonfat yogurt or lowfat cheese with whole-grain crackers or fruit. "Hunger often is a sign that you need more fuel," Carey says. If you don't listen to this signal, you'll lose energy and concentration and won't have enough stamina for your workouts.