What's the Skinny on Fat?

With summer comes diet season.  When we think diet, our instinct is often to cut the fat.  The truth is, we need fat to function.  But not all fat is right for our bodies.

Fat is essential for body function.

And we’re not talking about the mid-section!  Fat has many important jobs within the body, including:

• Transporting vitamins like A, D, E and

• Protecting internal organs

• Forming the structure of the brain and skin

• Slowing digestion so that nutrients can be absorbed by the small intestine

• Forming the strucute of cell walls

• Insulating nerves to allow proper message conduction

• Aiding in horomone production to initiate and regulate body activity

Not all fat is bad fat. But all fat is not created equal. 
 

The Good

Mono- and Poly-unsaturated fats are the good guys.  Found in plants, nuts, and fish (Omegas 3 and 6!), these fats are the ones the body uses to function.  The surprise? Naturally occurring saturated fats (like coconut oil) are actually beneficial. Chances are if it’s not man-made, it’s a-okay.

The Bad

Steer clear of man-made trans and saturated fats.   Both are linked to heart disease, diabetes, obesity and cancer.  Saturated fats are most commonly found in processed animal products.  Trans fat, a preservative in most packaged food, hides in an ingredient list as “partially hydrogenated oils”.  If it’s in a box or bag, read the nutritional label (twice)!

Foods labeled "low-fat" are not always the best option either! Even though they may contain less fat, they typically don't start out that way.  Often, low-fat foods start as their whole-fat, not-good-for-you versions.  Then chemicals are added to remove the fat and more chemicals are added to replace the flavor.  While you might take in fewer calories, your body won't be happy with all those added toxins!

The Tasty

Here are 5 good-fat foods that are tasty, filling, and easy to add to your every day diet. 

1. Avocado

2. Walnuts/Almonds

3. Eggs

4. Coconut (oil and otherwise)

5. “Fatty” Fish (Salmon/Tuna)

Just Tell Me What To Do!

When choosing what to eat, it is important to look at fat content, but that shouldn't be the only factor.  Look for foods with fiber and nutrients to avoid empty calories.  A good rule of thumb is to shop the perimeter of the grocery store.  The outer edge is where you'll find everything fresh: Fruit, Vegetable, (Lean) meats. The best way to skip the trans fat and bad saturated fat? Stay away from the boxes and the bags. Anything that has an ingredient list that is longer than 5 items or contains something you can't pronounce probably shouldn't be a regular on your dinner plate.

The best thing to do? Be aware of what goes into your body.  Read the labels. Snack on something healthy.  Don't be afraid of fat - just be conscious of the kinds you choose!