THE SKINNY ON FATS

When talking nutrition, you hear about good fats and bad fats. Take a moment to learn about the role of fat in nourishing the body, and how you can get more health-boosting fats in your diet while cutting back on the dangerous fats.

A healthy diet is not a fat-free diet. Your body needs a modest amount of fat to properly process certain vitamins and minerals. Fat is the most calorie dense of the macronutrients (carbohydrates and proteins are the others), so it provides energy and helps you feel full longer. The USDA recommends consuming 20-35% of your total calories as fat, but encourages restricting saturated fats and Trans fats; the “bad fats.”

Because of their physical nature, saturated fats and Trans fats contribute to the buildup of cholesterol in your blood putting you at risk for major health problems. Minimize the amount of saturated fat you eat to less than 10% of your total calories. Dairy products and beef contribute the most saturated fat in the average diet. Try low-fat milk and cut back on red meat. Some Trans fats occur naturally in meat, but the worst culprit is the hydrogenated or partially hydrogenated oils used in processed foods like cookies, cakes, and other ready-made baked goods. Try to eliminate these Trans fats entirely.

So where can you look for the fats you should be eating? Monounsaturated fats and polyunsaturated fats are the “right” kind. Try snacking on lightly salted nuts and seeds instead of a bag of chips. Add some avocado to your next meal. Soybean oil, soy milk, and tofu are all classified as polyunsaturated. Salmon and tuna provide a special type of polyunsaturated fat called omega-3 which appears to play a role in supporting brain health and reducing serious health conditions including cancer.

The bottom line is - don’t fear the fat. Use your smarts to restrict unhealthy fats and choose the right amount of healthy fat for your body.