A Simple Guide to Dietary Fat

A Simple Guide to Dietary Fat

By: Jenna Davidson


Breakfast = avocado toast and eggs
Lunch = beef sliders topped with goat cheese and more avocado
Snacks = protein bars, hard-boiled eggs, hummus and almonds
Dinner = fish cooked with olive oil

All of the food choices above seem pretty healthy, right? So what’s the catch?

Even good/healthy/smart choices can be too high in dietary fat...

Now, if you’re a keto diet person, dietary fat is where it’s at (yay, rhyming). But if weight loss is your goal, and you don’t subscribe to any sort of “nutrition camp”, we recommend limiting the amount of fat you eat per meal. More on this later.

Why Do You Need Fats?

• Metabolism support
• Tissue health
• Hormone production
• Nutrient absorption
• Cardiovascular protection

And much more!

FAT TYPES:

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Saturated
animal fats and tropical oils (coconut, palm, cacao)

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Monounsaturated
olive oil, avocados, peanuts, groundnuts and tree nuts

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Polyunsaturated
omega-3 = flax and fish oil
omega-6 = most seed oils (canola, safflower, sunflower)

 

So what’s a “healthy” fat?
And what’s an “unhealthy” fat?

Healthy fats can be looked at as “relatively unprocessed fats from whole foods”.

Unhealthy fats tend to be highly produced and are created to be shelf-stable. So, try to get a good combination of saturated, monounsaturated and omega-3’s. Shy away from hydrogenated fats like margarine and nonperishable oils like soybean and corn oil.

Back to how much fat to eat…

Again, if dropping body fat (not to be confused with dietary fat) is your goal, aim for about 7-12 grams/meal or 15-25 grams/meal for women and men respectively. Fats are easy to overeat when you’re not careful because they’re higher in calories than carbs, protein and alcohol. Dietary fat contains about 9 calories/gram compared to about 4 calories/gram for carbohydrates and protein and 7 calories/gram for alcohol.


Bottom line?

Eat nutritious foods, which includes a smart amount of healthy fats. Start to measure your fats if you’re just getting into the nutrition game or have been working on nutrition for a while but find yourself stalling with your progress


Source: https://www.precisionnutrition.com/all-about-healthy-fats


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