LIPID'S ARE YOUR BODY'S PROTECTION
Including healthy fats to your diet is key to a healthy body but it isn’t always easy to know the difference between healthy and unhealthy fats.
Monounsaturated and polyunsaturated fats, including omega-3 and omega-6 fatty acids, are both healthy fats. Whereas saturated and transformed fats are unhealthful.
Adding healthy fats in a meal creates a sense of fullness, slows down the absorption of carbohydrates, and adds flavor to food. They also have a key role in protecting our cells, our heart, absorbing vitamins, making hormones and managing our energy store.
UNDERSTADUNG HEALTHFUL & UNHEALTHFUL FATS
Monounsaturated fats and polyunsaturated fats are healthy fats that play a key role in :
heart health
lower LDL cholesterol
insulin levels
balanced blood glucose levels
Omega-3 and omega-6 fatty acids are essential fats that we must get from the food we eat because our body cannot make them.
As a general rule, healthful fats — such as olive oil — are liquid at room temperature whereas saturated fats — such as butter — are solid at room temperature. Transformed fats are responsible for:
Diabetes
Stroke
Heart Disease
Weight gain
A DAY'S WORTH OF HEALTHY FATS
Healthy fats should represent about 30 % of your overall calories or 1g per kilo of body weight. For example if you are following a 2,000 calorie diet, this means you should aim for about 66 grams of total fat per day .Keeping in mind that 1 gram represents 9 calories.
Here is what a day of healthy fats might include:
28g of walnuts = 16 g fat
28g of pumpkin seeds = 15 g fat
2 tablespoons peanut butter = 20 g fat
1 tablespoon olive oil =14 g fat
Total: 65 grams
Or,
28g of almonds: 14 g fat
1 tablespoon canola oil = 14 g fat
½ avocado = 15 g fat
1 tablespoon chia seeds = 5 g fat
150g salmon = 15g fat
Total: 63 grams
A DAY'S WORTH OF SATURATED FAT
Less than 10% of total calories should come from saturated fat. If you are on a 2,000 calorie diet plan, that means less than 22 grams. We all tend to eat more than that daily.
100g ice cream = 14 grams sat fat
55g cheese = 10 grams sat fat
Total: 24 grams
Or,
230ml 2% milk = 7 grams sat fat
1 teaspoon butter = 4 grams sat fat
1 tablespoon coconut oil = 11 grams sat fat
Total: 22 grams
THE BOTTOM LINE
Fat is an essential macronutrient that all our bodied need. A balanced diet should include healthful monounsaturated and polyunsaturated fats. Some of the best sources of fatty acids are avocados, olive oil, nuts, seeds, and fatty fish.
Book your consult with Marine Lenehan, Sports Nutritionist to find out more about ways to increase your healthy fat intake.
Marine Lenehan, Sports Nutritionist, Yoga Teacher & Massage Therapist
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