There are several different types of fat and some of them are really good for you while others are terrible!
Types of fats:
1. Saturated. These fats are solid at room temperature and are linked to developing plaque build-up in the arteries. They are the type of fat to avoid. Trans fats are in this category too.
2. Unsaturated. These are GOOD for you! Providing essential fatty acids and vitamin E, these fats give your skin, nails, and hair a healthy glow. They are liquid at room temperature and can be found in oils, nuts, seeds, and fish.
There are 2 types of good fats:
a. mono-unsaturated: these are your common healthy fats. These are in olive oil, avocados, nuts, and seeds, as well as their oils. b. poly-unsaturated: these are your omega 3 and omega 6 fats. Most people don’t get enough of them! Taking a fish-oil supplement is a very good way to get them into your diet. You can also get them from salmon, flaxseed oil, and walnuts.
A little goes a long way!
Since 1g of fat has 9 calories, apposed to 4 calories per gram of carbs and proteins, serving sizes for fats are relatively tiny. 1 oz (30g) of nuts, 2 tsp of oil, or a quarter of an avocado are all you need.
Getting your fats in:
– Sprinkle a small handful of chopped nuts on your grilled chicken salad or on cottage cheese and fruit.
– Add flaxseed oil to your protein shake for a healthy and satisfying snack.
– Mix a can of flaked tuna with ¼ of an avocado and some veggies
– Have a small serving of homemade trail mix