Fats Are Not the Enemy!

Fats Are Not The Enemy!

What Do You Know About Fats in Food?

There are three primary types of fat in foods…

Do you know the names of the types of fats?

3 Types of Fats in Food

Saturated

Monounsaturated

Polyunsaturated

Contrary to what we hear in the media, each of these types of fats play a role in healthy nutrition.

Saturated FatsSources:

Animal fats – such as◦ Eggs

◦ Dairy

◦ Meats

◦ Butter

◦ Cheese

Tropical oils – such as◦ Coconut oil

◦ Palm oil

Monounsaturated FatsSources:

Olive oil

Avocados

Nuts (almonds, pecans, peanuts, macadamia, etc.)

Nut butters

Nut milks

Polyunsaturated FatsSources:

Flaxseed

Flaxseed oil

Fish

Fish oil

Seeds (hemp, chia)

Canola/safflower oils

Nuts

Nut butters

Balance in important

Your body needs ALL 3 types of fats – in balance – for optimal functioning.

1/3 saturated fats + 1/3 monounsaturated fats + 1/3 polyunsaturated fats

We are taught to FEAR saturated fats;

however, with BALANCE, there is no reason to be afraid to have them!

Find your balance

Look at the lists under the three types of fats.

What foods could we eat over the course of a day to achieve a balance of all 3 types of fats?

Why do we need fats?Healthy fats play 3 important roles in weight loss:

1) Higher doses of healthy fats promote fat burning, whether you are exercising or not!

2) Healthy fats moderate insulin responses to food.

Have you heard of insulin sensitivity?

Insulin is both a storage hormone AND an anti-breakdown hormone.

When insulin goes UP (triggered by food), nutrients are stored in muscle and fat cells.

More insulin = More fat storage

However, if your diet is high enough in Omega-3 healthy fats, it works to PREVENT large insulin increases.

Better insulin management = More stored fat released each day

3) Adequate healthy fats improve your metabolism like adding kindling increases a fire.

Healthy fats in the diet have been shown to increase the size of your body’s “metabolic fire” – which leads to an increase in the amount of energy burned.

And … energy = calories

This makes you a FAT-BURNING MACHINE….losing body fat while gaining nice, lean muscle!

You betcha!Fats are NOT the enemy!

In fact, they could be your new Best Friend.

The benefits of fats also include:

Giving you the feeling of satiety, i.e. “fullness”

Promoting healthy blood flow

Decreasing inflammation in your body

Improving airway dilation/breathing

Regulating hormones

There is ONE fat to avoid…Trans fats.

We’ve all heard of them.

Trans fats are a unique grouping of saturated fatsthat appear only through industrial fat processing(i.e. processed foods development)

Fast foods(cheese fries, pizza, fried chicken, etc.)

And

Processed foods (packaged, long shelf-life, ‘convenience’ foods, etc.)

contain overwhelming amounts of Trans fats.

What’s so bad about Trans Fats?Most consistent correlation to heart disease in women

Higher risks of Alzheimer’s disease

Higher risks of Lymphoma

Suppressed bile excretion

Fatty acid deficiencies

Remember, Trans Fats are ONLY present in processed and fast foods.

Where are they hiding?TV dinners

Fast foods

Snack items

Virtually anything that is sold in a box, bag, or wrapper is a processed food.• Through a window (fast food)

• Delivery

• Center aisle or checkout lane in grocery stores

Better alternatives

Apple slices with peanut butter

Cucumbers/carrots with hummus dip

Handful of almonds and walnuts

Celery with almond butter

Equally easy, equally convenient…these types of snacks will provide you with the HEALTHY fats your body needs and wants….WITHOUT Trans Fats.

Don’t overdo it!Portion control with healthy fats is very important.

Foods that contain healthy fats are also very calorie-dense.

For every GRAM of fat in food (almonds, olive oil, avocados…), there are 9 calories.

1 gram fat = 9 calories

In comparison, for every GRAM of carbohydrates (broccoli, sweet potato, bread…), there are 4 calories.

1 gram carbohydrates = 4 calories

For proteins, it is the same as carbohydrates.

1 gram proteins = 4 calories

So…let’s say you have weighed everything out and you have:

50 grams almonds

50 grams broccoli

50 grams chicken

They all WEIGH the same amount, but they are not the same in calories.

50 grams almonds (x 9) = 450 calories of fats

50 grams broccoli (x 4) = 200 calories of carbohydrates

50 grams chicken (x 4) = 200 calories of protein

The Rule of ThumbFats are really tasty, and we enjoy eating them.

However, healthy fats are SO nutrient-dense that you don’t need much!

When it comes to portion control for your healthy fats, the rule of thumb is –

YOUR THUMB!

1 portion of healthy fats = the size of your thumb

Every meal!Healthy fats should be included in every meal.

Remember your portion sizes: 1 serving = 1 thumb

Women: 1 serving at each meal Men: 1-2 servings at each meal

What about fish oil supplements?Most research recommends everyone include a fish oil supplement in their nutrition plan.

6 grams (or 6 capsules) daily is generally enough.

However – If you:

Are taking blood thinners

Have heart rhythm disturbances

Are scheduled for surgery in the immediate future; and/or

Have any bleeding disorders…

…then check with your doctor and/or pharmacist before supplementing with additional Omega-3s. However, it’s still generally safe to eat fish and seafood.

Bottom line for weight loss and health:

Eating to include healthy fats at every meal is easy.

Add a little monounsaturated fat (extra virgin olive oil, or avocado)

or

Polyunsaturated fat (fish, fish oil supplements, seeds)

to every meal, along with your vegetables and

lean proteins (your source for healthy saturated fat)…

and your dietary fat intake will balance itself right out!