For years, fats have been misunderstood as the enemy of a healthy diet. However, not all fats are created equal. In fact, including healthy fats in your diet is crucial for optimal well-being. In this post, we'll explore the different types of healthy fat sources and why you should make them a part of your daily nutrition.
Let’s take a look at some of the healthy fat sources you can and should be including at each meal!
1. Monounsaturated Fats:
- Avocados
- Olive oil
- Nuts (almonds, cashews, pecans)
- Seeds (pumpkin, sunflower)
2. Polyunsaturated Fats:
- Fatty fish (salmon, tuna, mackerel)
- Nuts (walnuts, flaxseeds, chia seeds)
- Seeds (hemp, pumpkin)
3. Saturated Fats:
- Coconut oil
- Full-fat dairy (cheese, whole milk)
- Grass-fed beef
4. Omega-3 Fatty Acids:
- Fatty fish (salmon, sardines, mackerel)
- Flaxseeds
- Chia seeds
So now that we have begun to compile a grocery list of healthy fats, why should we include them in our diet?
Fats are the most energy dense macronutrient at approximately 9 calories per gram compared to protein and carbs which yield approximately 4 calories per gram. Including fats at each meal provides us sustained energy for our body and they also aid in brain function as they support memory and focus. Fats are also important as they help our body absorb essential vitamins (A, D, E, K) and regulate hormones. Fats help you feel full and satisfied, reducing cravings for unhealthy snacks. With feeling fuller for longer, essentially we will eat less across the day and taking in less energy than we expend leads to weight loss/fat loss. In addition, fats are great for reducing inflammation as omega-3 fatty acids reduce inflammation and promote overall health.
Now that we know some of the benefits, how much should we be eating at each meal!? Great question! According to precision nutrition, adding 1-2 thumb size servings at each meal works well for most people. As is the case most of the time, this is simply a starting point. Start with these amounts and then adjust either taking away or adding to as needed!
Including healthy fats in your diet is crucial for optimal well-being. By incorporating a variety of fat sources into your meals, you'll support your energy, brain function, vitamin absorption, hormone regulation, and overall health. Embrace the power of healthy fats and make them a part of your daily nutrition!
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