Let's Talk About Fats
Fats are essential nutrients your body needs to function.
Despite their bad reputation, the right kinds of fat help your body thrive!
Why Your Body Needs Fat
Energy storage and fuel
Absorbs vitamins A, D, E & K
Builds cell membranes
Supports hormone and brain function
Types of Dietary Fats
🍏 Monounsaturated fats (MUFAs)
🌾 Polyunsaturated fats (PUFAs)
🍼 Saturated fats
❌ Trans fats
Monounsaturated Fats (Good Guys!)
Found in:
🥑 Avocados & avocado oil
🫒 Olive oil
🌰 Nuts & nut oils
📈 Tip: Should make up to 20% of your daily calories
Polyunsaturated Fats (PUFAs)
These include essential fats your body can't make:
⚖️ Omega-3s (1.1–1.6g/day)
⚖️ Omega-6s (12–17g/day)
Sources:
Fatty fish (salmon, sardines, mackerel)
Flaxseeds, walnuts
Sesame seeds
Saturated Fats (Use Sparingly)
Solid at room temp, and in excess, may raise LDL “bad” cholesterol.
Found in:
Butter, cream, cheese
Red meats, coconut oil, palm oil
📈 Limit to <10% of daily calories
Trans Fats (Avoid!🚨)
Artificial trans fats:
Raise LDL & lower HDL
Linked to heart disease & cancer
Often found in:
Processed snacks
Baked goods with hydrogenated oils
📢 Many countries now ban added trans fats.
🌿 Past low-fat fads made people avoid healthy fats like olive oil, nuts, seeds.
📊 But: Higher fat diets like the Mediterranean diet ✔️ support heart health and weight management.
💡 Quality matters more than quantity!
How Much Fat Should You Eat?
Fat: 20–35% of total calories
Saturated fat: <10% of total calories
🌽 Swapping 5% of saturated fat for MUFAs = 15% lower heart disease risk!
Mediterranean Diet = Fat-Smart A healthy fat-friendly approach:
🌿 Olive oil, fish
🌽 Veggies, legumes, whole grains
🥜 Nuts and seeds
🍎 Fruits
Miscommunication in Nutrition 🤔 Only 40% of people know that some fats are essential
Past advice: low fat = healthy Reality: Not all fats are bad. We need to focus on fat quality, not just quantity.
Try This Today! 🥑 Drizzle olive oil on your veggies 🥜 Snack on a small handful of nuts 🥪 Add avocado to your toast 🌊 Enjoy grilled salmon this week 🤔 Ask yourself: Did I eat healthy fats today?
Small swaps, BIG wins for your health ✨
Fats
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