Not very long ago people were still going around saying that fat was horrible for you, and preaching how low fat everything was the way to go.

I’m here to tell you that this statement is FALSE. Certain fats are actually NECESSARY in your daily diet to uphold a healthy diet. Say What!? So basically this means I can go stuff my face with chocolate right?! 😉 Not quite. Here comes the tricky part, there are actually different kinds of fats. Some fats are actually not beneficial to your diet, while others will help you keep a healthy functioning body. I’m going to teach you the differences in these fats, explain to you how much you should be getting, and where you can get these healthy fats from!

First off, we have Saturated Fats and Trans Fats which are considered the unhealthy fats. These fats increase LDL cholesterol which can damage your heart by clogging your arteries. Saturated Fats come from foods like full fat dairy products, fatty red meats, fried foods, & tropical oils. One thing I’d like to mention is that these are particular fats are fine in very small amounts. For example: You can have your steak for dinner, but you shouldn’t have steak at every single meal. I personally love Coconut Oil to cook with, but I make sure to use smaller amounts and don’t drench everything in it. They do have their benefits too, but you must make sure you’re eating them in small amounts! Trans Fats, on the other hand, are found in smaller amounts in packaged foods you eat everyday. Some places you can find trans fats are in peanut butter, chips, and margarine. You should simply be aware of this so that you can read food labels properly when you buy packaged foods. This has become a hot topic and companies are now required to notify you of high levels of trans fats on labels now.

On the other hands, we have our healthier fats which are Unsaturated Fats (Monounsaturated Fat, Polyunsaturated Fat) which are definitely important in your every day diet. Monounsaturated fats can be found in peanut butter and olive oil. Polyunsaturated fats can be found in foods like fish and soybean oil. There are two main types of Polyunsaturated fats: Omega-3 Fatty Acids and Omega-6 Fatty Acids. Omega-3 fats come from foods like eggs yolks, fish, shrimp, and oysters. Omega-6 fats come from foods like flaxseed oil, soybean oil, and green leaves. Most Americans actually get more Omega-6 fats in their diets than they need, but they don’t typically get enough Omega-3 Fats. So why does that even matter? Well when these two Polyunsaturated fats are balanced well, they help promote good circulation and lead to better cardiovascular health. Omega-3’s are actually great for eye and brain development as well!

So now you know what the difference is between your good and bad fats, but how the heck do you put this into practice in your everyday life?! Well once thing I’d like to stress, first of all, is moderation when consuming even good fats. For example, 1-2 spoonfuls of peanut butter is more than enough and one small handful of nuts is a healthy portion size. You can get your good fats in from all sorts of great sources: Avocados, Nut butters, Olive Oil (room temperature), Eggs, Fish, Flaxseeds, Nuts, Chia Seeds, Soy Products, Nut Milks, Parmesan & other cheeses (remember MODERATION), and Dark Chocolate. Yes, that last one is for real! Fats are extremely important for our bodies. They help boost your metabolism, they help you feel full longer, they help transport important nutrients and minerals throughout the body, protect your organs, and promotes a healthy metabolism.

Just think about what you’re putting in your body and make the decision to make the best option. It doesn’t have to be complicated. Dark Chocolate > Milk Chocolate, Almond Milk > Milk, Nuts > Potato Chips, Fish or Lean Ground Turkey > Red Meats. Read the labels, eat your fats in moderation, and prepare your snacks ahead of time so that you have no excuse to fail! 

XOXO

Devon