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+---
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+title: "Dietary facts on fats"
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+date: 2013-11-03T14:33:47+01:00
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+draft: false
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+aliases:
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+ - "/posts/dietary-facts-on-fats.html"
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+tags: [food,lectures]
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+toc: false
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+---
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+
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+So, I watched a lecture by Katie Ferraro named: _Dietary Fats: The Good the Bad
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+and the Ugly_. It left me with some big questions regarding my own food intake,
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+and I am sure it won't leave you unimpressed too. Please take some time to watch
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+it:
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+
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+{{< youtube qwSMgZYAaZU >}}
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+
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+Here are some facts I wrote down:
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+
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+ * Eat fish at least two times a week. If you don't, buy some fish oil. The
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+ point is to eat at least 500-1000mg of omega-3 EPA+DHA unsaturated fatty acid.
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+
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+ * Don't eat more than 7 egss a week.
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+
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+ * Cut out the saturated fat: red meat, cheeses of all kinds.
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+
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+ * It's OK to use calcium and vitamin D supplements.
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+
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+ * Remember the number 20, since 20g is absolute maximum of saturated fat you
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+ can take a day (eating none is okay too, but not all fat, only saturated one).
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+
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+Also, at the end of the lecture she talks about Mediterranean diet and lifestyle
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+in very positive way. I am starting to plan long-term changes based on these
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+facts from it:
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+
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+ * It's plant based with herbs and spices for flavour.
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+
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+ * Limited red meat intake, focus on fish and poultry and include food from the
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+ sea.
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+
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+ * Low on processed food, focus on fresh.
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+
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+ * Moderate diary, meaning milk products such as cheeses.
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+
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+ * Focus on good fats: olive oil, avocado, various nuts.
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+
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+ * Moderate alcohol intake, up to 2 glasses a day for men, one for women.
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+
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+ * Activity is the part of the lifestyle. Exercise half an hour a day, five
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+ days a week, instead.
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+
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+ * Eat slowly, focus on the food. It'll be better digested and you'll enjoy
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+ more.
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+
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+Update: Ferraro's lecture _Dietary Fiber: The Most Important Nutrient?_ can be
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+viewed [here](http://www.youtube.com/watch?v=EtnTuTX4L24).
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