Fats

Many people think fat is a bad thing in their diet but in all reality dietary fat has many important functions in our body.  We need fat to help our muscles move, our blood to clot, our bodies to absorb vitamins, to think clearly, and as a major source of energy.  Fat is energy dense and contains 9 kcal/gram whereas carbohydrates and proteins contain only 4 kcal/gram.  Carbs act as the preferred energy source during activity but the body turns to stored fat when carbs are not available.

When choosing which fats to incorporate into your diet, it is best to choose unsaturated fatty acids which include monounsaturated fatty acids and polyunsaturated fatty acids.  Ideal monounsaturated foods include:  olive oil, avocados, olives, almonds, cashews, pecans, canola oil, and peanut butter.  Polyunsaturated fats can decrease a person’s risk for cardiovascular disease when consumed instead of saturated or trans fats, (NASM).  Such foods include walnuts, sunflower and flax oil, salmon, soybean and safflower oil.

Many people think fat is a bad thing in their diet but in all reality dietary fat has many important functions in our body.  We need fat to help our muscles move, our blood to clot, our bodies to absorb vitamins, to think clearly, and as a major source of energy.  Fat is energy dense and contains 9 kcal/gram whereas carbohydrates and proteins contain only 4 kcal/gram.  Carbs act as the preferred energy source during activity but the body turns to stored fat when carbs are not available.

A few tips to remember when consuming dietary fats:  (NASM)

· Your daily caloric intake should contain between 20% and 35% of dietary fat.  It is ideal to consume less than 10% of saturated fats daily. (US Dietary Guidelines)

·  Consuming plant based unsaturated fats help reduce the risk for cardiovascular disease.

· The Mediterranean style diet is helpful to reduce inflammation and lose weight.

· Avoid trans fats.

· Replace saturated fats with unsaturated fats such as nuts, seeds, fatty fish, olive oil, and avocados.

· When cooking meats bake, broil, or grill meat for lower fat content.

NASM has a great resource to sort out low, moderate, and high fat foods.

Low Fat Foods:

· Chicken Breast, egg white, turkey, lean pork/ham

· Shellfish (lobster, prawn, or shrimp), white fish (cod or halibut)

· Most fruits and vegetables

· 1% milk, skimmed milk, low-fat cottage cheese, low-fat yogurt

· Bread (white, rolls, rye, or pita), rice cakes, wheat flour

Moderate Fat Foods:

· Extra lean beef, low-fat sausage, tofu, whole eggs

· Crab, oily fish (salmon, trout, mackerel, or sardines)

· Olives in brine

· Full cream milk, reduced fat coconut milk, cottage cheese, light cream cheese, Greek yogurt

· Specialty breads (focaccia, ciabatta, garlic bread, or flour tortillas, pizza

High Fat Foods:

· Beef burgers, chicken with skin, Pork belly, salami

· Fish in cream sauce, Fish roe

· Avocado

· Cream, coffee creamer, full fat cheeses (cheddar, gouda, parmesan, blue, mozzarella

· Croissants, Danish, waffles, cheese scone