Fat is an essential macronutrient that provides energy for our bodies. Fat also helps the body absorb fat soluble vitamins A, D and E. In addition, fat helps our hormones function optimally and when eaten as part of a meal, promotes satiety; that feeling of fullness or satisfaction after eating.
However, not all fats are created equal. Unhealthy fats include trans-fat and saturated fat. Trans fats are found in fried foods, some margarine, baked goods and ultra processed snack foods made from partially hydrogenated oils. Saturated fat is found in red meat, butter, ice cream and cheese. Both of these fats increase the risk of disease such as diabetes, heart disease and stroke.
Healthy fats include monounsaturated and polyunsaturated fats. These kinds of fats promote brain health, support healthy cholesterol levels, overall heart health and reduce inflammation, therefore decreasing disease risk. Monounsaturated and polyunsaturated fats are recommended as part of a healthy diet.
Try adding these healthy fats to your weekly meals:
Avocado
Use this fruit on toast, in salads, as a spread in sandwiches or make guacamole. One serving is approximately 1/3 of an avocado
Fish
Cold water fish contain heart healthy omega 3 fats, sources include salmon, mackerel, herring, sardines and anchovies – one serving is equivalent to 3-4 ounces cooked, or about the size of a checkbook register
Walnuts, almonds & cashews
Sprinkle nuts over Greek yogurt, on top of a bowl of oatmeal, add to salads or eat them as a snack. One serving is equivalent to one ounce or approximately ¼ cup
Olive Oil or Expeller Pressed Canola Oil
Cook with these oils or use them to make your favorite dressing for salads and other vegetables. One serving is equivalent to 1 teaspoon
Ground Flax seed/Hemp Seeds Chia seeds
Include these seeds in a smoothie, protein drink or sprinkle in your oatmeal or top a yogurt parfait. One serving is equivalent to 1 tablespoon
Content submitted by Janyce Gately – MS, RD, LDN, CHWC
If you would like more help creating healthy, balanced meals to support overall health and wellbeing, contact [email protected].
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