Forty years ago, fat was the leading villain in the weight-loss conversation. But these days, we’re all aware that its role isn’t one-sided. Our bodies need fat to function, and the right kind of fats in the right amounts can even help with weight loss and improve our heart health.
But where do we draw the line? How much fat is too much, and does it matter where the fat comes from?
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Healthy Fats
Our parents were taught that there’s no such thing as good fat, but modern nutrition knows better. Certain types of fat are essential, meaning that they give us compounds we need to be healthy. The two main types of healthy fats are monounsaturated and polyunsaturated.
Monounsaturated fats
Why you should eat them:
Getting enough monounsaturated fats has been shown to improve your heart health. Monounsaturates help to lower your “bad” LDL cholesterol, which is associated with heart disease, and raise your “good” HDL cholesterol, which helps regulate your LDL and keep your blood vessels healthy.
Where to find them:
Olive oil, almonds, cashews, peanuts, sesame seeds, and avocado
Polyunsaturated fats
Why you should eat them:
Polyunsaturated fats contain two types of fatty acids, Omega-3 and Omega-6. These compounds are considered “essential” because our body needs them, but cannot make them on its own. We use polyunsaturated fats to build the membranes of cells all over our body and to insulate nerves so they function well. That makes polyunsaturates great for healthy skin and an important part of our brain health. Like the monounsaturated fats, they also help reduce “bad” LDL cholesterol to protect our heart and blood vessels and reduce the risks of heart attack and stroke.
In addition to reducing LDL, Omega-3 fats also reduce blood pressure, can help regulate heart rhythms, and may help protect your eyes from macular degeneration and dry eye disease.
Where to find them:
Omega-3: Fatty fish like salmon, sardines, herring, mackerel, and kippers, as well as flaxseeds, chia seeds, walnuts, canola oil, and non-hydrogenated canola oil
Omega-6: Safflower oil, sunflower oil, canola oil, walnuts, and seeds like sunflower, pumpkin, and sesame
Not so healthy fats
Although our bodies need a good balance of all the fats, some types do more harm than good and should be limited. These include saturated and trans (or hydrogenated) fats.
Saturated fats
Why you should limit them:
Saturated fats have been found to raise the level of “bad” LDL cholesterol in your blood, which is a risk factor for heart disease.
Where you’ll find them:
The fatty parts of meat and poultry, sausages and cured meats, lard, and some dairy products like cream, butter, milk, and cheese.
Trans fats
Why you should limit them:
Trans fats are a chemically-altered version of unsaturated fats that have a longer shelf life, but also some unhealthy side-effects. They’ve been found to raise the “bad” LDL cholesterol and lower the “good’ HDL kind, which results in more inflammation in your vascular system and greater risk of heart disease.
Where you’ll find them:
(You’ll see “hydrogenated fat” or “hydrogenated oil” on the label): Many margarines, processed foods such as cakes, biscuits, pies, cake mixes, and deep fried foods (fresh or frozen) such as spring rolls, french fries, battered fish, and chicken nuggets.
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What to know when trying to lose weight
Fats are a tool that can help you manage your weight, but you need to use them with care. Their molecules are very dense and they tend to make you feel satiated or full, which can help you notice when it’s time to stop eating. Fats also digest more slowly than carbs and protein, which keeps you feeling full for longer. Taken mindfully, fats in your diet can help you eat less overall.
But be careful, because they also make the calories add up quickly. While a gram of protein or carbs contains 4 calories, a gram of fat contains 9 calories. This is why eating too much fat in your diet can lead to weight gain.
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How much fat should you eat?
The macro diet, which focuses on balancing the amount of carbs, protein, and fat that you consume, recommends that 25-30% of the calories in each meal should come from fat. But the actual number of grams of fat you should include in each meal depends on your total calories for the day.
For example, an average female might eat 1500 calories per day, with a total of 41-50 grams of fat per day. If she eats three meals, each one should have about 15 grams of fat.
On average, I recommend 3 servings of protein, carbs, fat per day, and more on the days that you train. Using the plate as a guideline, I suggest:
- Fill half your plate with high-fiber carbs (that is, non-starchy vegetables)
- Fill one quarter of your plate with protein, like fish, poultry, lean beef, eggs, or tofu
- Fill the last quarter of your plate with starches, like sweet potato, whole grains and legumes
- Add about one serving of fat (1 serving = 1Tbs olive oil = 14g of fat)
What else contains ~14g of fat?
- 1 oz of almonds (~23 pieces)
- ½ medium avocado
- ~3 eggs
- ~4 oz salmon
Optimal fats to include in healthy diet:
- Avocado. They contain heart-healthy monounsaturated fats, and are also rich in fiber, which helps you feel full and satisfied.
- Nuts. As a source of protein and healthy fats, nuts make a great snack. A good portion size is a small handful or roughly ¼ cup.
- Salmon. This delicious protein is rich in omega-3 fatty acids
- Eggs. 3 eggs will give you a meal’s worth of protein and fat, and are easy to incorporate into any breakfast, lunch, dinner or snack
- Extra virgin olive oil. This staple is source of monounsaturated fats, as well as essential fatty acids, antioxidants, and even small amounts of vitamins E and K
To take good care of your heart, brain, and appetite, it’s important to include healthy fats in your diet. Now that you know what foods to focus on and how much you need each day, you can enjoy delicious, satisfying meals with the perfect balance of beneficial fats.
If you want help in finding out what you should fill your plate with to reach your goals, schedule a call with me here.
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