The belief that everything we eat should be low-fat is now a thing of the past. In the 90’s, we thought fat was the main culprit in weight gain. Years later we have since changed our tune. We now realize we actually need fats in order to maintain our health. Our diets should consist of about 30% healthy fats.
Fat has many different functions:
● Allows for the absorption of Fat-Soluble Vitamins A, D, E, and K
● Allows hormones to work as they should
● Helps burn fat
● Provides insulation from cold
● Protects organs
● Gives us energy
I’m not suggesting you go crazy eating fried food, that’s not the fat I’m talking about. The truth is healthy unsaturated fats can actually help you feel more satisfied during meals too. Adding a serving of fat, like avocado, olives or walnuts can add just the right component to satisfy you.
What are the heatlhy fats?!
Your Monounsaturated fats– think olive oil, flax seed oil, nuts- help increase your ‘good’ cholesterol and decrease the ‘bad’ cholesterol.
Polyunsaturated fats– like corn oil, sunflower oil, cottonseed oil- helps reduce cholesterol. (however, avoid overly processed versions) Your Essential Fatty Acids (also polyunsaturated), like salmon, albacore tuna, walnuts, flax, hemp- reduce the risk of developing blood clots, arthritis, cancer, high blood pressure etc.
How can you add in some healthy fats?
- Snack on a handful of almonds instead of crackers or chips.
- Use olive oil and vinegar instead of a creamy salad dressing.
- Eat more fish! The American Heart Institute recommends at least 2 servings per week.
The Goal- Focus on swapping out saturated and trans fats for healthy ones.
The Take Away- Eating fat won’t make you fat! Just make sure you are making healthy choices.
How do you add in healthy fats?