Grocery store aisles offer a dizzying array of fat-free and low-fat dairy and processed foods. But, has all this fat-free and low-fat food made us any healthier or thinner? Not really. Many fat-free and low-fat foods are high in sugar, refined carbohydrates, and calories, which contribute further to being overweight and obese.
Rather than demonizing fat, many Americans need to incorporate healthy fats into their diet.
Approximately 30% of your daily calories should come from healthy fats. All fats and oils are some combination of saturated, monounsaturated, and polyunsaturated fatty acids.
A general dietary guideline is: 30% saturated fats, 10% polyunsaturated Fats (Omega 3/6), and 60% monounsaturated fats.
Sources of Healthy Fats
|Saturated||Polyunsaturated (Omega 3)||Polyunsaturated (Omega 6)||Monounsaturated(Omega 9)|
|Coconut Oil||Fatty fish (salmon, tuna, mackerel, herring, trout, sardines)||Sunflower, sesame, and pumpkin seeds||Extra virgin olive oil|
|Palm Oil||Fish Oil/Flax seed oil||Sesame oil||Olives|
|Butter||Wheat Germ||Sunflower oil||Almond oil|
Sources of Unhealthy Transfats (made with hydrogenated oils)
The good news is that healthy fats have many benefits including increased energy, mental alertness, and weight control.