Fats are the third macronutrient that our bodies cannot live without.  Fat is responsible for transporting vitamins and minerals throughout our bodies and making hormones and bile.  Fat provides insulation for our body and is great source of stored energy. It is also key in proper brain functioning and helps elevate our mood.   It can also help alleviate digestive concerns.  Lastly,  it provides saiety and flavor to our food and helps us remain full for longer.  

It also has 9 calories per gram while carbohydrates and protein only provide 4 calories per gram.  So, choose your fats wisely.  As they are not all created equal.  The key is not avoiding fat but choosing high quality, good fat.    

There are three basic types of fats:

1. Saturated Fats- These can raise your cholesterol levels and should be limited and eaten in smaller amounts.  Most saturated fats come from animal sources, examples are red meat, egg yolks, butter and cheese.  

2.  Polyunsaturated Fats-  These fats lower both the "good" and the "bad" cholesterol so you still need to be careful with some of these.  Choose things like safflower oil and sunflower oil and avoid anything hydrogenated or transfat.    This includes margarine.  These things act like saturated fat but are unrecognizable to the body so always choose butter over margarine.  

3.  Monounsaturated Fats-  These fats are said to raise the "good" cholesterol and lower the "bad" cholesterol.  This makes these fats the best type to consume.  One of the best being olive oil.  Other good choices are canola oil, avocados, and peanuts.  

This is a very basic breakdown of fats and doesn't begin to touch on the fatty acid balance of Omega 3 and Omega 6.  I will talk about that next time in the meantime here are a few quick tips on how to get good quality fat in your diet and avoid the unhealthy bad fats.  

Tips:  

1.  Avoid anything labeled hydrogenated or transfat!!!  Read your labels these things are not always listed in the fat section of the nutrtional label.

2.  Eat butter, eggs, and red meat, cheese and diary in small amounts.   These things offer nutrition but also saturated fat.  DO NOT EAT MARGARINE.

3.  Use olive oil for cooking at medium heat and butter, coconut or canola oil for higher heat cooking.

4.  Try avocado instead of mayo on your sandwiches and wraps.  

5.  Use natural peanut butter and avoid ones with hydrogenated oils and added sugar.

6. Try adding nuts and fish to your diet for quality fat and healthy omegas.  

7.  Don't buy lowfat or fat free as these items are often just as caloric and have added sugar or artificial ingredients rather then fat to provide flavor.  

8.  Lastly, experiment with herbs and spices to add flavor to your food rather then butter and salt.   

Enjoy quality fat!

Amy