Fat Has Some Virtues

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Fat is your WORST enemy… WRONG!

Did you know that fat actually has some virtues?

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It’s only when people consume too much or too little that your health is affected.

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Fat supplies essential fatty acids for growth, healthy skin, vitamin-absorption and regulation of bodily functions. In moderation and the right fats, you can actually control cholesterol and prevent heart disease!

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There are several different types of fats.

I’m not going to get into the chemistry of it all, but just remember than there are two categories, good and bad fats. Here is the break down:

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BAD FATS:

Trans fats

– Deep fried foods, cakes, cookies, doughnuts, crackers, chips, margarine, cheese, meat and dairy products

Saturated fats

– Whole milk, cream, butter, cheese, fatty cuts of beef and pork, coconut, palm, pies, cookies, doughnuts

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GOOD FATS:

Mono and Polyunsaturated fats (Non-Saturated)

- Olive oil, peanut oil, avocado, Vegetable oils, nuts and seeds

Omega-3 and 6

- Fish, Canola oil, flaxseed oil, walnuts, flaxseeds

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Like everything, these fats are only good in moderation! Fat should account for 20-35% of your daily diet. Here is the breakdown in grams:

1200 calories: 46g or less

1400 calories: 54g or less

1600 calories: 62g or less

1800 calories: 70g or less

2000 calories: 77g of less

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So check your nutrition labels and stay way from those saturated and trans fats! Choose meats low in fat such as chicken (white meat to be exact. It has less saturated fats), fish, and all those fruits and veggies! Cook with olive oil instead and limit the amount of crackers you are eating! Limit your butter and stay away from the sticks, they have more saturated fats!

Enjoy those “GOOD” fats!

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