Types of Fats

There are three main types of fats, and they

are saturated fat, unsaturated fat, and trans
fat. Unsaturated fats are derived from plants
and vegetables and they come in two
different ways, the first being
monounsaturated, which can actually lower
your LDL, which is called bad cholesterol
because it can cause plaque build ups in your
bloodstream. It can also help maintain a
healthy amount of HDL , which is called
good cholesterol because it can go through
the bloodstream just fine. The second type of
unsaturated fats is polyunsaturated, which
can also lower LDL levels but too much of it
can lower HDL as well. Saturated fat comes
from animal products and has been shown to
directly raise LDL levels, so you should try
to avoid it as much as possible. Trans fat is
actually a form of unsaturated fat, but instead
of having an overall positive effect it raises
LDL while also lowering HDL and “the U.S.
Food and Drug Administration no longer
recognizes artificial trans fats, or partially
hydrogenated oils, as generally
safe”(Haynes). Overall, the healthiest of the
three would be unsaturated because they
have no negative effects, and the other two
are directly harmful. In order to increase
your unsaturated fats intake you should be
using olive, peanut, and canola oil, as well as
eating nuts and avocados.
 2 Day Meal Plan
Day 1
Breakfast- 2 scrambled eggs with cheese(370
cal), ½ cup blueberries(42 cal), 1 cup fat free
milk(83 cal). Total calories: 495
Snack-1 cup strawberries(47 cal)^1, 1
container/170g nonfat greek yogurt(100), 1
cup water. Total calories: 147
Lunch-4oz lean meat only lamb chop(244),1
cup cooked couscous(176), 1 cup lemonade
iced tea(110 cal). Total calories: 530
Snack-1oz plain roasted almonds(169 cal).
Total calories: 169
Dinner- 4oz broiled salmon with salt &
pepper(228 cal), 1 cup steamed broccoli(55
cal), 1 cup of mashed potatoes(227), 1 cup
lemonade(99 cal). Total calories: 609
Total calories: 1,950
Day 2
Breakfast- 1 omelet(154 cal),1 cup
blueberries(85 cal), 1 cup orange juice(111
cal). Total calories: 350
Snack- 1 apple(95 cal). Total calories: 95
Lunch- 1 cup diced roasted chicken
breast(276 cal), garden salad with ranch
dressing(253 cal), 1 cup apple juice(113 cal).
Total calories: 642
Snack- ⅓ cup pistachios(229 cal). Total
calories: 229
Dinner- 5oz steak(325 cal), 1 sweet
potato(112 cal), dinner roll(200 cal)^2, ½
cup asparagus(12 cal), 1 cup v8 juice(50
cal). Total calories: 699
Total calories: 2,015
^1: Switch out for 4 prunes(92 cal) if more
fiber is desired.
^2: Can omit if less calories are desired
Processed Vs. Whole Foods
Processed foods have a lot longer shelf life,
so they have to have a lot of additives and
preservatives.These foods, such as potato
chips, candy, and most fast food, are also
known to contain high fructose corn syrup
(HFCS), and in excess they can pose a real
health risk. This is because “extracted lipids
can become very unstable and oxidize
quickly during processing, which produces
dangerous free radicals and degrades
proteins and vitamins”, and free radicals are
uncharged molecules known to be linked to
causing cancer(Breceljnik). According to
nutritionMD, “heavy processing often
depletes or removes health–giving nutrients
and concentrates fat, salt, and
sugar”(“Understanding Whole Foods”).They
will provide a lot of calories, with very little
value to you body. While they are usually ok
in moderation, you should try and stick to as
many whole foods as possible. Whole foods
are left in the most natural state as possible,
such as fruits, vegetables, and grains, and
they can provide you with vitamins and
minerals. They are also rich in
phytochemicals, which is a nutrient found in
plants, as well as fiber and beneficial fats.
They have other health benefits, like
lowering your LDL and blood pressure.
 Exercise plan
Monday(cardio)- 4x200m^1 sprint, 3x400m jog,
then 2 miles on a track or treadmill.

Tuesday(cardio)- 800 yard swim, 3x8 burpees,

10x25 yard swimming sprints.

Wednesday(resistance)-1500m row, 8x8 bicep

curls with heavy weights, 2x100 yard lunges,
500m row.

Thursday(cardio)- 1 miles on a 10 degree

incline, 6 burpees, 500m row, repeat 2 more
times doubling the amount each time.

Friday(resistance)- 3x15 tricep dips, 2x20

mountain climbers, 2x6 bosu squats, 5x1 minute
planks.

^1: Every x means the # of sets, so 4x means

four sets, and after every set you complete take a
30 second break before you start the next one

Exercise is good for you

Exercise can strengthen your heart muscle and
will help you prevent a stroke or a heart attack.
It also reduces your body fat, which in turn helps
to prevent diabetes and high blood
sugar(NutriStrategy). Reducing body fat also
prevents obesity, which has been linked to
certain diseases and cancers such as colon
cancer.
 Works Cited Healthy living

Health Benefits of Exercise. Web. With this informational brochure, along

with the meal and exercise plan, I hope
"Know Your Fats: Saturated, to help you reach your nutrition
Unsaturated, and Trans Fats." The

Spruce. Web.

"The Pros And Cons Of Healthy

Eating." The Odyssey Online. 28 Aug.

2017. Web.

"Understanding “ Whole

Foods:” Advantages of Whole Plant standards.

(“The Pros And Cons Of Healthy
Foods." NutritionMD.org :: Eating”)

Understanding “Whole

Foods:”Advantages of Whole Plant

Foods. Web.

"Whole vs. Processed Foods."

Azumio. Web.