WE NEED FAT IN OUR DIET!

What you have to look out for is what type and how much fat your are taking in. First let’s point out the

Functions FATS!
· Store and supply energy
· Care, absorb and store vitamins - A, K, E D
· Helps regulate body temperature
· Protects organs from injury

TYPE of FATS! We need to understand what kinds are out there and what we should be eating to keep our body healthy.

1) Monounsaturated fatty acids: The healthiest Fat! Olive Oil, Peanut Oil, Canola Oil...hey even Avocado!
2) Polyunsaturated fatty acids: provide essential fatty acids (fats) that cannot be manufactured by the body but are essential for proper health and function. There are two types: Omega 6 and Omega 3. Examples of both: Corn, safflower, sunflower, sesame and soybean oils, cold water fish, nuts and seeds also provide these essential fatty acids.

**Both Monounsaturated and Polyunsaturated help REDUCE BLOOD CHOLESTEROL LEVELS and may reduce heart disease, hypertension, arthritis and cancer.

3) Saturated fatty acids – meat, poultry with skin and whole milk dairy products, palm, palm kernel and coconut oils. They increase bad cholesterol
4) Trans fatty acids are when unsaturated fats undergo hydrogenation – the body treats them similar to saturated fats. Thus increasing blood cholesterol. Examples are margarine, cookies, crackers, fries, doughnuts…should I continue?
Next, how much FAT should we consume?
10-30% of calories should come from fat. Over 30% equals a high fat diet and could be a cause for overeating. Why? Well, once you go over that 30% you lose the volume of food that is provided by a higher-carbohydrate diet. Make sense? If not, let’s say, you have a tablespoon of olive oil and a large salad with non-fat dressing at hand…which one do you think is going to keep you fuller longer? If that does not make sense, shoot me an email and I will explain further.
To conclude FAT IS GOOD!!!! So, will you start eating food that has the good fat? Please do!!!  I just bought some almond butter (costco $6 HUGE JAR!)…and now I eat that with strawberries.YUMMY!!  I also snack on hazelnuts, walnuts, almonds….and after reading all these articles and beginning this blog, I eat them in moderation without a concern because I know it is good for my energy level, heart, cholesterol and so much more! Join me in the fun!

Sources:
NASM Essentials of Personal Fitness
Everything Nutrition Book 2003