For years people have made fat the bad guy and therefore starting to eat more sugar, carbs and processed food. Now we are bigger and sicker than ever. The truth is fat is essential for our bodies. Below is a great description of the types of fat that I wanted to share with you from the Harvard School of Health.
https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/
- “Good” unsaturated fats — Monounsaturated and polyunsaturated fats — lower disease risk. Foods high in good fats include vegetable oils (such as olive, canola, sunflower, soy, and corn), nuts, seeds, and fish.
- “Bad” fats — trans fats — increase disease risk, even when eaten in small quantities. Foods containing trans fats are primarily in processed foods made with trans-fat from partially hydrogenated oil. Fortunately, trans fats have been eliminated from many of these foods.
- Saturated fats, while not as harmful as trans fats, by comparison with unsaturated fats negatively impact health and are best consumed in moderation. Foods containing large amounts of saturated fat include red meat, butter, cheese, and ice cream. Some plant-based fats like coconut oil and palm oil are also rich in saturated fat.
- When you cut back on foods like red meat and butter, replace them with fish, beans, nuts, and healthy oils instead of refined carbohydrates.
Now that you know a little more about fat, I will share with you what I teach my clients. I want them to eat good fat at every meal. Not only do you get great health benefits from them, but they also help you to stay full longer! A few good fats I encourage my clients to eat on a daily basis are:
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- Avocado
- Eggs – the yolk has all the good fat
- Nut – raw, unsalted
- Natural Nut butter: peanut, almond, sunflower, cashew, etc.
- Olive and coconut oil – Contrary to the info above. I am not a fan of other vegetable oils
- Chia and flax seed
- Fatty fish
- Dark Chocolate – My Fav! 😊
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I hope this article has taught you not to be scared of fat and please start eating some of these items are a daily basis! Your body will thank you!