All we are saying is “Give Fat A Chance.”
For years, we have been told that eating dietary fat will cause all sorts of health problems. You will gain weight, have high cholesterol, have a heart attack… Truth be told, when I was studying nutrition in college (oh so many years ago), I was taught “low fat” everything! But now I know the truth about the health benefits of adding fat into my diet.
Not all fat is created equal and, while there are definitely “bad fats” that we should avoid at all costs, there are also some fats out there that are incredibly helpful and healthy. These “good fats” are vital to your overall healthy and can protect your brain and your heart.
Dietary fat is a source of energy and supports balanced hormones. Your body needs it to absorb certain vitamins and minerals. Fat is critical to building cell membranes and lets be honest, fat tastes GOOD!
But as I mentioned above, not all fats are the same. There are some that are incredibly beneficial for our bodies, some that should be used in moderation and some that should be avoided.
There are essentially 4 types of fats:
- Monounsaturated
- Polyunsaturated
- Saturated
- Trans-fats.
Healthy fats ( aka: The “Good” Fats)
Monounsaturated and polyunsaturated fats:
Monounsaturated and polyunsaturated fats are the “Good Fats”. These fats are good for your heart, your cholesterol, and for your overall health. Adding more of these fats to your diet may help you to feel more satisfied after a meal and promote weight loss. They can also help you to lower your bad LDL ( low density lipoprotein)and increase your good HDL (high density lipoprotein) when looking at cholesterol levels. A diet rich in “good fats” can also help to lower your risk of heart disease and stroke, lower your blood pressure, prevent abnormal heart rhythms and fight inflammation.
Healthy monounsaturated fat sources:
- Olive oil
- Avocados
- Avocado oil
- Olives
- Nuts ( including peanuts and cashews)
Healthy polyunsaturated fat sources: ( Ah those amazing Omega 3 fats!)
- Walnuts and pine nuts
- Sunflower seeds
- Salmon , tuna, sardines
- Flaxseed and chia seeds
Saturated Fat: Saturated fat and it’s benefits to our health have some gray areas. I honestly wasn’t even sure where to put it in this list. Despite the widely accepted idea that saturated fat causes heart disease, there really is a lack of evidence proving this. In fact, there are many cultures around the world that rely on saturated fat that have virtually no heart disease. As it turns out, it’s still a very controversial topic that has many variables.
Healthy saturated fat sources:
- grass fed beef
- coconut oil (be sure to choose unrefined, cold pressed coconut oil)
- dairy ( full fat variety)
- ghee
- eggs ( including the yolks)
- dark chocolate
Unhealthy Fat Sources:
Trans Fats: Just as there are some fats that are good for your health, there are also fats that are unhealthy. Those not so good for you fats are called trans fats and should be avoided at all costs. These fats can create inflammation which is linked to all sorts of health problems, such as insulin resistance, diabetes, heart disease, and stroke.
Trans fat sources:
- commercially baked pastries, cookies, doughnuts, muffins
- margarine, vegetable shortening
- commercially fried foods
- packaged snack foods
How do I know how much fat I should be eating?
We recommend eating a portion of healthy, fat dense foods with most meals. Turns out it’s as easy as using your thumbs as a measuring guide!
- For women: aim for 1 thumb of fat dense foods at most meals
- For men: aim for 2 thumbs of fat dense foods at most meals
At Refresh Your Plate, we recommend getting your dietary fats from a variety of sources and recommend 30% from monounsaturated fats, 30% from polyunsaturated fats and 30% from saturated fats. We also recommend limiting or completely eliminating trans fats in your diet! Start where you are now and make small changes. Small changes will eventually add up to HUGE results.
The key is always in listening to your body and your brain. Making adjustments based on those observations is what leads to lasting lifestyle changes and a positive impact on your health.
As always, if you want to learn more, be coached by ladies who have been where you are, join us in Plate Changers where we talk all about food, how to live a healthier life and simplify the process along the way!
We hope to see you there!
—-Kristin & Chris
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