There is a common misconception that one must eliminate overall fat intake to lose or maintain a healthy weight. However, many nutritional experts such as those at the Harvard School of Public Health and the Mayo Clinic stress otherwise. Research suggests the human body actually needs fat to produce energy, support a number of bodily functions and dissolve certain essential vitamins. The key to keeping a diet healthy is to consider the type of fat consumed. Monounsaturated and polyunsaturated fats are considered “good” fats that can promote health and should be incorporated into a well-rounded diet in moderation. Conversely, saturated and trans fats should be avoided.
Here are some basic tips to keep in mind when it comes to dietary fat:
- Choose lean proteins, such as beans, skinless poultry and fish
- Select skim or low-fat dairy products such as milk and cheese
- Lean toward liquid vegetable oils such as olive, canola, sunflower, safflower, peanut, etc.
- Find foods with omega-3 fatty acids like flax seeds, walnuts and fish
- Embrace avocados, olives and nuts
- Practice moderation with these and all aspects of your diet
Click here to learn more about good vs. bad fats, including what foods to avoid and tips on choosing healthier options.
Resources:
http://www.hsph.harvard.edu/nutritionsource/omega-3/
http://www.mayoclinic.com/health/fat/NU00262
