Fats

Dietary Fat

Fat is another macronutrient. It has a vey important role to play as part of a healthy diet and has had a bad rap over the last number of years. When it comes to dietary fat picking the right form is essential. 

Fat is also a great source of energy as it doesn't need to be converted in the body to be used. It is also helpful for keeping skin and hair healthy.

Types of Fats

There are many different types of fats. Some are good for us, some are bad for us and most fatty foods contain a mixture of good and bad fats.

Bad Fats

Saturated and trans fats are commonly seen as bad fats.

Saturated fats are generally solid at room temperature and can be found in red meat and some dairy products such as cheese or butter. Small amounts per day are ok. 

Trans fats can be found in very small amounts in some foods but generally are a by-product of food production to increase shelf life of food. Trans fats are not recommended in the diet at all, as the body doesn't know how to use them. They are like fitting a square peg in a round hole, they just don't fit in the body. Because more people are aware of trans fats now, food producers have started to list its as partially hydrogenated vegetable oil on the ingredients label. This is just another term for trans fats. 

Good Fats

Monounsaturated and polyunsaturated fats are seen as the good fats.

Monounsaturated fats are liquid at room temperature and have been seen to help control insulin and blood sugar levels. They are high in calories though so we shouldn't over consume them. Olive oil, peanut oil and avocados are good sources of monounsaturated fats.

Polyunsaturated fats are mainly found in plant sources such as soybeans, sunflower oil, flax seeds and walnuts.

Oily fish, such as tuna, salmon and mackerel are also great sources of good fats as they are high in omega 3 and omega 6 which help our brains develop. Omega 3 & 6 are essential in our diet as our body can't make them, so we need to eat oily fish a couple of times per week. Omega 3 & 6 are also known as essential fatty acids.

How much fat?

That's a good question! There is no right answer. The amount of fat in your diet will depend on your individual needs and activity levels. It is important to just try pick foods that are higher in the good fats rather than the bad fats.