We often think “cut back on fat to lose fat.” This is not necessarily the case as fat plays an essential role in our body. It is more important to become aware of the types of fats that you are consuming. Cut back on the saturated fats – such as fried foods, processed foods, and butters. These types of fats raise your cholesterol levels and increase your risk of heart disease.
Each macronutrient (carbs, protein, and fat) plays an important role in our body! Here is why we need fat daily.
Helps the body absorb fat soluble vitamins (A, D, E, K)
Aids with satiety
Incorporating healthy fats into our meals and snacks can actually aid in weight loss! We will feel fuller longer and prevent overeating later in the day.
Necessary for: healthy brain function, skin and hair growth, bone density, energy production, and reproductive health
HEALTHY FATS TO INCORPORATE INTO OUR DIET
Mono and poly unsaturated fats help to improve cholesterol levels and reduce your risk of heart disease.
Fatty Fish: Great source of Omega 3s. Try to incorporate fatty fish such as salmon, tuna, sardines, mackerel into your diet two times per week.
Flaxseed: Add some ground flaxseed to yogurt, cereals, casseroles, smoothies, salads etc!
Nuts: Munch on a small handful of nuts over a handful of sweets. Be sure to always check the serving size, as these can be easy to overindulge.
Oils: Instead of butter, which is high in saturated fats, use oils, such as olive oil for all your cooking/baking needs.
Natural Peanut Butter: Avoid pouring out the liquid fat laying on top of your natural peanut butter and be sure to mix it in! Almost half of the fat in peanut butter is monounsaturated.
Avocado: a monounsaturated fat, packed with antioxidants.
HOW MUCH FAT SHOULD I EAT?
An excellent question that I get asked often. The truth is – it really all depends. Your lifestyle, medical history, genes, and goals all play a role in this answer. If you are looking to make changes to your diet and lifestyle, do not hesitate to email me and we can set something up!