Healthline Blogs
Get advice on healthy eating, nutrition, and weight loss from expert dietitian Tara Gidus.
See all posts »Healthy Fats are In – Fat Free is Out!
Despite years of the anti-fat sentiment, it’s becoming clear
that more and more research suggests that the right kinds of fats can make you
healthier! More food and beverage companies have even caught on to this trend
by emphasizing the good fats in their products – omega 3’s, monounsaturated
fats, and specific fatty acids such as lauric and stearic acid found in coconut
oil.
Back in the 1970’s we were taught that all fat was “bad” and the goal was to eat fat free. Not the case any more! Some fat is indeed good, specifically monounsaturated fats and omega-3 fats.
Since heart disease is the leading cause of death for both men and women in the United States, now is the time to incorporate these good fats and make simple changes to your diet that will protect your heart for the future.
Aim for these foods for monounsaturated fats:
- Oils like olive, soybean, peanut, sunflower
- Nuts like almonds, peanuts, pistachios, walnuts, pecans, etc.
- Seeds like pumpkin, sunflower, flax
- Whole grains
- Avocados
- Olives
Aim for these with Omega-3s:
- Fatty fish like salmon, halibut, mackerel, tuna
- Flax
- Chia
- Hemp
- Walnuts
Fat can actually help us to stay full longer, preventing hunger and possibly staving off cravings. Aim for a handful of almonds for a snack instead of fat free pretzels!
Still aim for about 20-30% of your total calories coming from fat for the day--that is about 45-65 grams of fat if you’re following a 2000 calorie diet.
-
- 1
-
About the Author
Recent Blog Posts
-
Nov 16, 2012
Book Review: 1000 Low Calorie Recipes -
Nov 15, 2012
Fueling for the Long Run -
Nov 12, 2012
Upping Your Nutrition Game