Eat more fat, lose more weight: depriving yourself on lowfat diets? New research shows a moderate-fat diet could help you shed pounds permanently, feel full longer and avoid bingeing

Shape, August, 2002 by Mindy Hermann

Nutrition Score per serving (4 ounces cooked salmon fillet and 1/2 cup fruit salsa): 281 calories, 35% fat (11 g; 2 g saturated), 19% carbs (13 g), 46% protein (32 g), 2 g fiber, 61 mg calcium.

Whole-wheat Bow Tie Pasta and Mixed Greens With Tomato-Ginger Dressing
and Avocado

Serves 4
Prep time: 15 min.
Cook time: 10 min.

8    ounces whole-wheat bow tie pasta
     (about 4 cups dry)
2    large ripe tomatoes, chopped
1/2  cup chopped sun-dried tomatoes
     (packed without oil)
1    tablespoon minced fresh ginger
1    garlic clove, peeled
3    tablespoons balsamic vinegar
1    tablespoon olive oil
1    cup water
1/4  teaspoon salt
1/4  teaspoon ground black pepper
4    cups mixed lettuce greens
1    Haas avocado, peeled and thinly
     sliced

Cook pasta according to package directions. Drain and transfer to a large bowl. In a blender, combine fresh tomatoes, dried tomatoes, ginger, garlic, vinegar and olive oil. Process until smooth. Add water, salt and pepper and puree. Add tomato mixture to pasta and toss. Divide greens evenly among 4 plates. Spoon pasta over top. Top with avocado.

Nutrition score per serving (1/4 recipe): 347 calories, 31% fat (12 q; 2 g saturated), 57% carbs (49.5 g), 12% protein (10 g), 9 g fiber, 62 mg calcium.

Sesame Noodles With Snow Peas, Body Carrots and Cashews

Serves 4
Prep time: 10 min.
Cook time: 8-10 min.

12   ounces soba (buckwheat) noodles or
     whole-wheat spaghetti
1    tablespoon peanut oil
2    cloves garlic, minced
1    tablespoon minced fresh ginger
2    cups snow peas, ends trimmed
16   baby carrots
4    green onions, green and white
     portions, chopped and separated
2    tablespoons whole sesame seeds
1    tablespoon low-sodium soy sauce
2    teaspoons dark sesame oil
1/2  cup cashews

Cook noodles according to package directions. Drain, transfer to a large bowl.

Heat peanut oil in a large skillet over medium-high heat. Add garlic and ginger; cook 1 minute. Add snow peas, carrots and the white portion of the green onions; cook 2 minutes. Add sesame seeds and cook 1-2 minutes, until seeds are golden. Add vegetables and sesame seeds to noodles; toss to combine. Add remaining green portion of green onions, soy sauce and sesame oil and toss to combine. Sprinkle cashews on top. Serve warm or at room temperature.

Nutrition Score per serving (1 1/2 cups): 541 calories, 30% fat (18 g; 3 g saturated), 59% carbs (80 g), 11% protein (15 g), 9 g fiber, 103 mg calcium.

RELATED ARTICLE: DIETS AT A GLANCE how much fat is healthy?

It's not so much that Americans are eating too much fat, just too much of the wrong kind of fat. According to a survey conducted by the U.S. Department of Agriculture, the average American consumes too many unhealthy fats (saturated and trans fats) from meat, dairy products, and dessert and snack foods like cake, crackers, cookies and doughnuts.

That's quite a contrast to what's recommended on the new moderate-fat diet, which recommends eating more healthy fats (unsaturated and polyunsaturated) like olive oil, nuts, seeds and fatty fish like salmon.