Let's Chew The Fat.....

.......Why does fat have such a bad rap for 1000 Alex???

Dietary fat for years has gotten a bad reputation.... likely from the era of the "low fat" and "fat free" craze. Since then, it's still difficult to convince many that certain dietary fats are good for you, and necessary for healthy body functioning.

Fat is one of the three essential macronutrients (protein and carbohydrates are the other two - in case you forgot).

So if it's so important, why do people still shy away from eating fat? One reason is the nutrient density of it. One gram of fat provides 9 calories compared to 4 calories per gram like it's macronutrient counterparts. If you're watching calorie intake, that alone will deter one from choosing the fat.

Another big factor is miseducation and confusion. Food experts for years have been pushing the connection of eating too much saturated fats contributing to cardiovascular disease. Of course naturally, this is what led to the low fat, no fat craze and food manufacturers hopped on board with it to provide products that are "low fat and no fat" to draw consumers to buy more of it. What they don't tell you is when they take away fat.... they still have to make it palatable... so guess what gets added in.... sugar.

For sure you want to watch the amount of saturated and trans fat you consume - shouldn't be more than 10% of your daily fat intake, so replacing saturated fats with more plant based unsaturated fats will still benefit your ability to consume healthy fats while benefitting cardiovascular health.

Why do you need fat? Buckle up, because I'm about to tell you why you need to embrace and consume this vital nutrient.

Cells need fat. Normal cell growth and repair needs fat. The membrane of your body cells are made from fatty acids and surround every cell of the body. When your skin cells don't have enough fat, they weaken and cause dry, itchy skin.

Fat is an important form of energy. Your body uses glucose first as energy, but when that runs out, fat is next in line to keep energy up. Especially if you are active, without adequate fat, you'll tire easily.

Brain health. Specifically - Omega 3 fatty acids, are essential and unable to be produced by your body, so you must consume it.

Nutrient absorption, particularly vitamin absorption - A, D, E, and K all require fat to be absorbed into the body. Your body cannot use them without fat.

Fat molecules are necessary for hormone production, including estrogen and testosterone. Not enough fat can lead to hormone imbalances.

But I'm trying to lose weight.... I can't lose fat if I eat fat. WRONG.

Regardless of your weight loss goals, programming or whatever you're doing to shed the pounds, you need an adequate amount of healthy fats in your diet. Watch your portion control, because it does have a lot of calories. Fats in your diet will be beneficial to necessary body functions that will support weight loss. Fats also play a big role in staying full and feeling satisfied. Without adequate fat, you risk feeling more hungry and overeating.

Stick to mostly Unsaturated Fats - which come from plant sources and some fish. Monounsaturated fats is found in most nuts and seeds, avocados and olive oil. Polyunsaturated fats are found in fatty fish (salmon, mackerel), walnuts, sunflower seed oil, flax seeds,

Saturated Fats - you'll want to limit these - they come from animal sources, especially beef, pork and full fat dairy. Plant sources include coconut and palm oils.

Trans Fats - these fats are BAD. There are no healthy amounts of these fats. These are unsaturated fats that have been hydrogenated, or chemically altered to be solid a room temperature. These are found in a lot of processed foods, commercially baked goods, fast food, and margarines. Trans fats raise bad cholesterol and lower good cholesterol levels, and strongly linked to cardiovascular disease.

Keep fats between 20 - 35% of your overall daily intake... If you need help figuring that out, consult a Certified Nutritionist. I'll be glad to help you figure it out, and chew the fat with you.

xoxo

Amanda