In last month's first part of The Truth About Fat, you learned about the three main types of fat and ways to make healthier choices. This month, you'll learn about popular products and diet trends in the world of fats and oils. These hot topics can be confusing because everyone seems to have a different opinion. Not to worry, we'll make it easy for you! Keep reading to learn the truth about coconut oil and the ketogenic (keto) diet.

Coconut oil has been popular for several years now. You've probably heard a lot about this type of fat and why some people swear by it. Below we breakdown the good, the bad, and bottom line when it comes to coconut oil.

The good:

• It tastes good - Coconut oil does not have a strong coconut taste or smell. It is commonly used in delicious, traditional dishes from India, the Philippines, and Polynesia.
• It's vegan - Unlike most other solid fats, coconut oil is made from plants. This makes it popular with people who choose not to use animal products.
• It can take the heat - Coconut oil can withstand high temperatures, so it is good for stir frying and sauteing.
• It contains medium chain triglycerides (MCTs) - The reason coconut oil is thought to be good for our health is because it contains MCTs. These are small fats that can be absorbed by the body without being broken down. This is believed to make us feel fuller and prevent fat from being stored in the body.

The bad:

• It's high in calories - All fats, including healthy ones, are high in calories. One tablespoon of coconut oil contains about 120 calories. Butter has 100 calories and vegetable oil has 125 calories per tablespoon. These are all high calorie foods.
  
• It's high in saturated fat - Coconut oil consists of 80-90% saturated fat, which makes it solid at room temperature. As you might recall from The Truth About Fat: Part 1, solid or saturated fats raise our "bad" cholesterol (LDL) and risk of heart disease and stroke.
• It's low in MCTs - The suggested health benefits are based on studies that used coconut oil made from 100% MCTs. Coconut oil purchased at the grocery store is about 50% MCTs, so health benefits are likely exaggerated.

The bottom line: Don't believe all the hype. Coconut oil will not cure your health problems. If you like using coconut oil, it can be part of a healthy diet if used in small amounts.

The ketogenic diet is super popular. Everyone knows someone who is cutting carbs and eating more fat! This diet is a very low or no carbohydrate eating plan that forces the body into ketosis. This is when your body burns fat for energy instead of carbohydrates.

The good:

• It limits the amount of food you eat - Reducing the number of calories you eat, no matter the eating plan, can help you lose weight. Many people also report reduced hunger when following a ketogenic diet.
  
• It limits added sugar and processed foods - Foods full of added sugar like soda, fruit juice, cake, ice cream, and candy are not allowed on this diet.
• It can work for some people - The ketogenic diet was originally created as a therapy for some people with seizures. In this case, the diet is prescribed by a physician, started in the hospital, and must be closely monitored.

The bad:

• It excludes foods with lots of nutrition - Grains (like bread, pasta, rice), beans, fruits, and starchy vegetables are not allowed. This means you'll miss out on fiber, and certain vitamins and minerals that only come from these foods.
  
• It's hard to stick to - No matter the plan, restrictive diets are hard to maintain long term. Once a normal diet is resumed, the weight that was lost will likely return.
• You might get "keto flu" - Some people feel sick when they start a keto diet. You can experience headaches, fatigue, dizziness, upset stomach, and brain fog. Yuck!
• It may be bad for your heart - Some sources of heart healthy unsaturated fats (nuts, seeds, avocado, and olive oil) are included in the keto diet, but foods rich in saturated fats (palm oil, coconut oil, lard, butter) are encouraged in high amounts. This diet also does not favor lean protein foods like chicken and fish over bacon, full-fat diary, and fatty cuts of meat that are high in saturated fat.
  
• It can be expensive - Since budget friendly plant proteins, like beans and legumes, are not allowed, the diet focuses on animal proteins which cost more. In fact, meat and seafood can cost three times as much as plant foods!
  
• It may cause constipation - Removing fiber rich foods like whole grains and fruit may make using the restroom more difficult.
  

The bottom line: It's a fad! While a keto diet may help you lose weight at first, it is difficult to follow and the weight lost will most likely return. Plus, the side effects are unpleasant and may impact your heart health long term. Learn about healthy, lasting weight loss from our blog Weight Loss on A Budget for the best way to shed some pounds.

If you choose to give keto a try, make sure you eat a variety of high fiber veggies, focus on unsaturated, heart healthy fat choices, and choose lean proteins like chicken and fish.

• Learn more about oils and soild fats from ChooseMyPlate.gov
• Read about including coconut oil in a healthy diet from this Harvard Health Blog: Is there a place for coconut oil in a healthy diet?
• What is a Healthy Eating Style? from ChooseMyPlate.gov
  
• Do you have a question about fat that we didn't answer in our two part blog? Let us know using our Ask a Nutritionist from. We'd be happy to answer it!

What's the deal with fat? Is it healthy or unhealthy? Is coconut oil better than butter? What is better: a low fat or high fat diet? If you search the internet and social media you will find different answers to these questions. It can be so confusing! Not to worry, we're here to make it simple for you. Keep reading to learn the truth about fat.

Fat is an important part of a healthy diet. Our bodies need fat to function properly. You may remember when low fat diets were all the rage. Now we know the type of fat you eat is more important than the amount. Choosing healthy fats more often than less healthy fats is best for your heart and overall health. Let's break down the 3 main types of fat, so you know which are healthy choices and where you can find them.

Most of the fat you eat should be unsaturated. These are our healthy fats because they:

• Lower "bad" cholesterol (LDL) and risk of heart disease and stroke
• Provide fats your body needs, such as omega-3 fatty acids

These fats are typically liquid at room temperature. Foods that contain unsaturated fat include:

• Vegetable oils (like olive, canola, or sunflower)
  
• Avocado
  
• Peanut butter
  
• Fatty fish (salmon, mackerel, herring, lake trout, and sardines)
  
• Nuts and seeds
  

Limit the amount of saturated fats you eat each day because these fats:

• Raise "bad" cholesterol (LDL) and risk of heart disease and stroke

Saturated fats are usually solid at room temperature and mostly come from animal sources. Foods rich in saturated fat include:

• Animal foods (many cuts of beef, poultry with skin, lard, butter, whole fat dairy products)
  
• Baked goods
• Fried foods
• Some plant based oils (coconut, palm, and palm kernel oil)

Avoid these fats because they:

• Raise "bad" cholesterol (LDL) and risk of heart disease and stroke
• Lower "good" cholesterol (HDL)

Trans fats can be found naturally in small amounts, but are most commonly found in processed and packaged foods like:

• Baked goods (pastries, pie crusts, biscuits, cookies, crackers)
  
• Margarine and shortening
  

• Follow a healthy eating plan, like MyPlate, that is rich in whole grains, fruits, and veggies.
• For protein, choose lean cuts of meat and poultry. Or, choose non meat proteins like fish, beans, and lentils.
• Select dairy products that are skim or low fat.
• Roast, grill, or stir fry foods. Avoid deep frying.
• Read food labels. Choose foods with less saturated fat and trans fat. Avoid foods that list "hydrogenated" or "partially hydrogenated" oils. These are other names for trans fat.
• Limit the processed foods, fried foods, sweets, and desserts you eat. Instead of eating these daily, save them for holidays and special occasions.
  
• Healthy fats and unhealthy fats have the same amount of calories. If you're watching your weight, you still need to pay attention to portion size!

Try one of our recipes! Below you'll find ones that are rich in healthy fat and limit unhealthy fats.

Watch out for next month’s blog, "The Truth About Fat: Part 2" where we will decode coconut oil, the keto diet, and more!

• Get more info on Saturated, Unsaturated, and Trans Fats at ChooseMyPlate.gov
• Find tips to Cut Down on Saturated Fats from the Office of Disease Prevention and Health Promotion (ODPHP)
• Fish and Omega-3 Fatty Acids from the American Heart Association (AHA)
• Curious about coconut oil? Check out this Harvard Health Blog: Is there a place for coconut oil in a healthy diet?
  

Dairy provides many healthy nutrients including calcium, potassium, vitamin D, and protein. But what if you or a loved one is lactose intolerant? Luckily, you don’t have to say goodbye to all of these foods! There are many ways you can still enjoy the taste and health benefits of low fat and nonfat dairy and dairy alternatives. Keep reading to find out how!

Lactose intolerance is a disorder caused by the inability to digest lactose, the natural sugar found in milk and other dairy foods made from milk. After eating or drinking dairy products, people with this condition may experience cramping, diarrhea, bloating, and gas.

Think you might be lactose intolerant? 
Talk to your doctor so you can be properly diagnosed.

Don't confuse lactose intolerance with a milk allergy! A milk allergy is an allergic reaction to the protein in milk. Lactose intolerance can cause discomfort, but is not life-threatening like a milk allergy. Visit our Food Allergies on a Budget blog for tips to avoid allergens.

To avoid those unwanted symptoms, limit the amount of lactose you eat.

Foods that contain lactose:

Foods that may contain lactose:

MyPlate recommends older children, teens, and adults get 3 servings low fat or nonfat dairy per day. Here's a list of dairy products you can eat and easy recipes to make with them!

Eating or drinking solid foods with milk helps slow digestion and decrease discomfort. Or you can try lactose-free (cow's) milk or plant-based milks like soy, rice, almond, or cashew. Both are easy swaps for traditional milk! Choose plain, unsweetened milks to limit added sugar. If you must choose a dairy alternative, it is important to look for ones fortified with the calcium and vitamin D needed for bone health. For more info, see Non-Dairy Sources of Calcium from MyPlate.

Enjoy regular or Greek style, live active cultures in the yogurt help your body digest the lactose. You can also buy lactose-free or dairy-free (made from soy, almonds, coconut, etc.) yogurts if you must avoid lactose completely. Yogurt can be full of added sugar too, so opt for plain, unsweetened varieties and sweeten it yourself with fruit or honey.

Aged cheeses like Parmesan, Swiss, and cheddar have less lactose than fresh or soft cheeses like feta, mozzarella, and cottage cheese. That makes them easier to digest for people with lactose intolerance. Lactose-free and dairy-free options are also available, if you choose to avoid cheese completely.

The amount of lactose varies by brand and recipe, but lactose-free and dairy-free options are available! Either choice, enjoy in moderation.

• Lactose Intolerance - from National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK)
  
• 7 Ways to Start Adding Dairy Back Into Your Diet - from National Dairy Council
• Milk Allergy vs. Lactose Intolerance - from Food Allergy Research & Education (FARE)

In last month’s first part of Your Guide to Preventing Food Waste, you learned about food dates, food safety, and foods that last longer. This month you’ll learn even more tips to get the most value from your food. We'll explain how to store foods so they don’t spoil, how to use every bit of the food you buy, and how different forms of food can help you prevent waste and save money.  

Food can spoil quickly if it is not stored properly. Follow these tips to be sure that your food stays fresh and safe longer.

• Cool quickly. Get perishable foods into the refrigerator or a cooler as quickly as possible.
• Organize your pantry and fridge. Keep older items in the front. This will remind you to use them first. Remember FIFO (first in, first out).
• Avoid the refrigerator door. Try not to store the most perishable foods in the door of the refrigerator. The temperature in the door changes more frequently and is warmer than the shelves or the back of the fridge.
• Freeze foods. Freezing stops bacteria from growing and will make foods last for months longer. This is an especially good tip for any fruits and vegetables that are about to go bad. Once frozen they make a great addition to a smoothie or a soup.
• Keep air out. Store foods in air-tight containers. For packaged foods like cereal, remove as much air as possible before sealing the bag tightly with a clip. 
• Pay extra attention to fruits and vegetables. Find Helpful Tips for Green Leafy Vegetables, learn to store fruits and vegetables with this guide (PDF) from HalfYourPlate.ca, and see the videos below to Save Your Greens and Regrow Your Greens.
  

One of the best ways to prevent waste is by eating every bit of a food. Here are some suggestions:

• Make a simple Veggie Pesto with leftover green tops.
• Toast stale bread or cereal and use as breadcrumbs.
• Wash potatoes well with a veggie brush, and then eat the skins.
• Compost the skins of other fruits and veggies to help perk up plants. Learn how to compost here.
• Don’t be scared of bruised fruit! Cut off the brown parts, the rest is usually delicious. Brown bananas are especially tasty when frozen and used in a smoothie like this Mango Banana Smoothie.
  

Fresh foods often taste best, but as you already learned last month, they don’t last very long. That’s where frozen, jarred, and canned foods really come in handy. If you follow this blog you know that we especially LOVE frozen fruits and frozen vegetables without sauces. They are convenient, inexpensive, and filled with nutrients.

When using canned foods, keep in mind they tend to be high in sodium (salt). Look for reduced sodium canned soups and vegetables. Rinse canned foods like tuna or vegetables to remove the extra sodium in the brine. Choose canned or jarred fruits without added sugar, and rinse those options as well to cut back on the sugar.