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Health, Home and Family Newsletter - Pearl River County

Dining with Diabetes

Do you have diabetes or at risk of diabetes? Enroll in Mississippi State University’s Dining With Diabetes Program four-lesson series. You will learn about diabetes self-care, healthy eating, portion control, and reducing your risk! Cooking demo and lunch included lunch sponsored by Friends of the Library

Date: March 2, 9, 16 and 23, 2023
Time: 11:30 a.m. - 1:00 p.m.
Location: Margaret Reid Crosby Memorial Library

Call the Pearl River County Extension Service Office at 601-403-2280 to register or for more information.

Choose Healthy Fats

Fat is an essential nutrient for our bodies. It provides energy and helps our digestive system absorb certain vitamins from foods. But what types of fat should you be eating?

Saturated Fats – We should limit foods high in saturated fat. Saturated fat raises the levels of LDL cholesterol —the "bad" cholesterol. This in turn raises our risk of heart disease. Saturated fats occur naturally in many foods such as meat and dairy products. Plant -based foods that contain saturated fats include coconut, coconut oil, palm oil and palm kernel oil.

Unsaturated Fats - Unsaturated fats may help improve blood cholesterol levels. Select food with unsaturated fats from plants such as in avocados, olives and walnuts and fish such as in salmon, trout, and herring. Unsaturated oils include canola, olive, safflower, soybean, and sunflower oil.

Trans Fats -Trans fat in foods is formed through a manufacturing process that changes a liquid oil into a solid fat at room temperature. Trans fats have been found to raise bad (LDL) cholesterol levels and lower good (HDL) cholesterol levels. Trans fats were typically found in foods like margarine and processed foods. However, USDA has taken steps to remove artificial trans fats from the food supply.

Tips for Choosing Healthy Fats -Read the Nutrition Facts Label for the fat content of a food. To make an informed decision, choose foods with unsaturated fats and little or no saturated or trans-fat. Try recipes that use oil instead of butter, shortening, margarine or lard.

  • Cut back on foods containing saturated fat including desserts and baked goods such as cakes, cookies, donuts, pastries, and croissants.
  • Reduced the amount of whole milk and full-fat dairy foods and dairy desserts consumed.
  • Build meals around protein foods that are naturally low in saturated fat such as beans, peas, and lentils, as well as soy foods, skinless chicken, seafood, and lean meats .
  • Switch from butter or cream cheese on toasted bread or bagels to a nut butter or a spread of avocado with a squeeze of lemon. These spread options contain healthier fats.
  • Order baked or steamed options instead of fried foods. A dash of hot sauce or a spoonful of salsa adds flavor without adding fat.

View the attached PDF for the full newsletter.

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Portrait of Ms. Dawn Close Vosbein
Extension Agent IV