I remember back in the 90′ eating Snackwell’s cookies and feeling like I was doing myself a favor because they were fat free. (Yes, back in he 80′s I was a kid, but still.) Back in the day fat-free was all the rage, but now we know better. Now we know we need fat in our diets, as it’s one of the THREE MAJOR MACRONUTRIENTS that makes food, food and a calorie a calorie.
I’m gonna break it down for you in human terms so get ready ’cause I’m about to drop some knowledge.
There’s 4 types of fat:
1. Saturated Fat – This is the bad kind because it can make your cholesterol levels high, your heart unhappy and you might get diabetes. These usually come from things like pork fat, beef fat, shortening, margarine and butter.
2. Transfat – These fats are typically man made during food processing to keep food from going bad. They have the same effect on your body as saturated so they are just plain old yucky.
3. Monounsaturated – Make your cholesterol levels happy, make your heart happy and help balance insulin levels which makes you less likely to become diabetic and may help control diabetes.
4. Polyunsaturated – Same as monounsaturated. These two come from oils, fatty fish like salmon, seeds or nuts.
The USDA recommends about 20 – 35% of your daily calories come from fat.
There are no recommendations on limiting your daily intake of polyunsaturated or monounsaturated fats.
The USDA does however recommend that NO MORE than 10% of your fat intake from from saturated fat.
The American Heart Association recommends NO MORE than 1% of your total daily calories from from transfat.
Fat is good for you.
Some vitamins are fat soluble. This means you can’t unlock some of the vitamins you get from your food or supplements without fat, leaving you deficient.
You need essential fatty acids (omega 3 & 6) because they are required for your body’s biological processes like naturally curing depression and decrease inflammation. And since depression and inflammation suck, you should most definitely eat some fat!
Great ways to get fat to get fit:
- Add a tablespoon of flaxseed to your oatmeal at breakfast.
- Try half an avocado in your salad at lunch
- Put a tablespoon of nut butter on your apple during your snack
- Eat 4 ounces of fatty fish like salmon for dinner
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