We Need To Eat Fat To Stay Healthy
Healthy fat. It’s important in maintaining the health of our body. You’ve probably heard about healthy fats from the media at some point. You may know you need to include more of these in your diet, but what makes these types of fat healthy and why do we need them?
There are four groups of fat:
Saturated
Trans-unsaturated
Monounsaturated
Polyunsaturated
The first two (sat and trans) fats tend to be more detrimental to our body’s health. These fats can cause elevated cholesterol levels, clogged arteries and increase the chance of cardiovascular disease.
Saturated fat
Naturally occurring fat
Found in animal meat and dairy products
Only need a small amount <10% of total calories or 10g per day
Trans-unsaturated fat
Man-made fat by the food industry
Found in fried foods, butter alternatives, and other processed foods
Our body does not need this fat for healthy function
If you are interested in more information on why sat and trans fats are unhealthy for us and how to reduce them in your diet, schedule your free consultation to work with a dietitian and learn how!
What about the other two types of fat?
The other two fats (mono and poly) are considered healthy fats because our body needs these fats to stay healthy and maintain many of its functions.
Roles of healthy fats in the body:
Decrease cholesterol levels
Decrease inflammation in the body
Reduce the risk of developing cardiovascular disease
Lower the risk of stroke
Provide antioxidants to reduce free radicals in our body
Support healthy cell production and growth
Polyunsaturated fats also include the much talked about omega-3 and omega-6 fats. Both of these are beneficial to our body. However, the typical American diet tends to have an over-consumption of omega-6 and very limited intake of omega-3 fats. This imbalance can lead to health problems that are easily avoidable. To learn more about balancing your omega-6/3 intake and how it can affect your health, schedule your free consultation to work one-on-one with a dietitian.
What foods have these healthy fats?
Mono and polyunsaturated fats are typically found in the same foods. Try to include different sources of these foods throughout the week because each food will have varying amounts of two types of fat. Keep in mind that your body does not need large amounts of these foods to get the health benefits. 1-2 eggs in the morning, ¼ cup of nuts as a snack, and 1 Tbsp of olive oil used for dinner is all you need in one day. These amounts may vary depending on the person and their goals. To read more about portion sizes, check out this blog post on portion sizes.
Developing a custom meal plan personalized to your needs and preferences is a great way to get started on your way to a healthier you! Schedule your free consultation to meet with a dietitian to learn how to make positive changes for your health.