Fat: Good Versus Evil

FACT: All fat is not evil and you NEED the good stuff!  Our bodies are built to rely on an essential amount of fat (minimum 12-15 percent for women and minimum 4 percent for men), so it is important to provide your machine a healthy supply of the good stuff. You might be asking yourself, "What fat is evil and what fat is good?"  Here's your answer (along with some of the foods you can get the good fat from):

Good Fats:

• Poly- and Monounsaturated Fatty Acids
• Omega-6 and Omega-3 Fatty Acids
• Small Amount of Certain Saturated Fats

Sources:

• Dry-Roasted Sunflower Seeds
• Sunflower, Soy, Safflower, Nut, and Vegetable Oils
• Avocado
• Salmon
• Green Olives
• Nut Butters
• Coconut Oil
• Lean Beef
• Sardines
• Walnuts, Almonds, Cashews, and other raw nuts
• Reduced Fat Milk
• Ground Flaxseed

Evil Fats:

• TRANS FAT - Avoid foods with hydrogenated or partially hydrogenated oils.
• Excessive Amount of Saturated Fat

As with all foods, moderation is key!  Your daily calories should not contain more than 20-35 percent fat (and no more than 10 percent of them being saturated fat).  That means portion control is huge!  To give you an idea of a healthy serving size: 1/4 avocado, 10 green olives, 8 ounces of milk, 1 Tbsp nut butter, and 4 ounces of salmon. Spread your fat out over your entire day, instead of eating your entire allowance in one sitting (think walnuts in your oatmeal at breakfast, avocado on your sandwich for lunch, and salmon for dinner).  

Not convinced?  Healthy fats are thought to prevent the accumulation of abdominal fat and pairing them with carbs can keep your blood sugar stable in order to avoid drops and spikes that induce hunger.  Eat fat (in moderation) to not only stay healthy, but stay thin!

Blister in the Sun - Violent Femmes