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Hardy, Healthy and more HDL: Understanding the Good vs. Bad Fats

Good Fats                     Bad Fats

Hi Friends,

This month, I want to go over a topic that is very important to me…obesity and what make up healthy fats. Fats, in small amounts, are a key part of a person’s diet. As a panda, I rely on bamboo for most of my diet, but I too can also eat too much bamboo and become overweight. The same goes for children.

If a child eats a cheeseburger and french fries three nights a week, then they increase their risk of becoming overweight, obese or developing future health problems. Let’s take a look at what the good and bad fats are, how to eat them and how to reduce obesity amongst our youths!



So what is HDL anyway?

HDL is a form of cholesterol. Cholesterol is a soft, fat-like substance found in the bloodstream and in all your body’s cells. HDL stands for high-density lipoprotein and is the healthy good fat that our bodies require to function properly. HDL comes in the two forms; one form is monounsaturated, which gives your body vitamin E, and the other form is polyunsaturated fats, which are your omega-3 and omega-6 fatty acids.


Examples of foods high in HDL are:           

  •  Fish (Salmon, Tuna, Halibut)
  •  Raw mixed nuts & seeds (almonds, walnuts, brazil nuts, chia seeds)
  •  Avocados
  •  Olive or seed oil
Now that you know what HDL is and types of food that are high in HDL, let’s learn how to break down nutrition labels. This way you can pick out healthy foods all by yourself when walking down a grocery aisle. Watch this video tutorial on how to breakdown nutrition labels. 



The Facts about Child Obesity Rates 

  • In 2012, more than one third of children and adolescents were overweight or obese
  • Approximately 17% (or 12.7 million) of children and adolescents aged 2—19 years  are obese
  • Obese adolescents are more likely to have prediabetes, a condition in which blood glucose levels indicate a high risk for development of diabetes
  • Children and adolescents who are obese are at greater risk for bone and joint problems, sleep apnea, and social and psychological problems such as stigmatization and poor self-esteem

How can you reduce your child's risk of obesity? 

  • Encourage healthy eating habits
  • Look for ways to make my favorite dishes healthier 
  • Remove calorie-rich temptations
  • Help kids stay active 
  • Reduce sedentary time
For additional information click here!



Calculate Your Child’s BMI

BMI stands for Body Mass Index and is the way to calculate if you are overweight or obese. A BMI at or below the 95th percentile is considered overweight and above the 95th percentile is considered obese for children and teens.  Click here for the BMI calculator.


Plan Your Family Health Tree

It is important to know your family's health history and conditions that can be passed down genetically from either side of your blood relatives. By knowing your family's health history, it allows you to make healthier choices to help prevent those conditions from being passed down onto you! 

Print and fill out your Family Health Tree here!




Breakfast, Lunch & Dinner Ideas to make together!


1) Greek Yogurt Fruit Parfait

2) Crock-Pot Apple-Cinnamon Oatmeal 

3) Egg in a Hole

4) Bacon Cheddar Scones

5) French Toast Kabobs


1) Stir-Fry Fajita Chicken

2) Ravioli & Vegetable Soup

3) Fun Mini Pizzas

4) Grilled Mozzarella & Apricot on Sourdough

5) Sweet Potato & Black Bean Salad