The short answer is “yes,” unfortunately familiarizing yourself with what fat is can be complicated.
No matter what your personal reasons for joining FitClub and committing to a healthy lifestyle, no one wants to add more fat to their bodies. Eating healthy fats daily, though, can contribute to overall fitness and a healthier lifestyle.
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What is fat?
Fat is an essential component of a healthy diet, and necessary for the body’s systems to function properly. Fat delivers fat-soluble vitamins throughout the body, provides energy to the body, and keeps hair and skin healthy.
Fat has a bad reputation, but the key to incorporating fat into a healthy diet is to understand that not all fat is created equally. Learning the difference between healthy fats and unhealthy fats is critical to making informed nutrition decisions and improving your overall health.
Healthy fat includes unsaturated fats and is most often found in vegetable oils, olive oil, fatty fish rich in Omega-3’s, avocados, nuts, and pumpkin seeds. Unsaturated fat should be added to a healthy diet in moderation.
Unhealthy fat includes saturated fat and artificial trans fat found in fatty meats, processed snack foods, baked goods, and fried foods. Unhealthy fat can cause weight gain, heart disease, and increased cholesterol levels.
Adding healthy fats to your diet.
The US Department of Agriculture’s Dietary Guidelines suggest that adults should strive to eat 20% to 35% of their daily calories from healthy fats. The challenge for most people, though, is overcoming the confusion between healthy and unhealthy fats and moderating portions.
Getting smart about fat, though, doesn’t have to be impossible.
Learn to read labels. Before you choose a food with a label, take a minute to read and understand the label. Look for the total amount of fat in the food you’re choosing, and avoid labels with the words “saturated” or “trans” fat.
Think before choosing a sauce or dressing. If you need a sauce or dressing, opt for olive oil, vinegar, or lemon juice as often as possible to avoid sneaky sources of trans or saturated fats.
Limit the amount of processed or fried foods in your diet. When grocery shopping, strive to buy the bulk of your groceries from the outside aisles of the grocery store. As often as possible, opt for fresh fruits, vegetables, and lean protein.
Avoid fast food. Fast food is loaded with unhealthy saturated and trans fats. Learn to make healthy recipes or try to make cooking a family activity. Experimenting with adding healthy sources of flavor to your food can help your family eliminate the fast food habit and lead to a much healthier lifestyle.
What do you look for on a label? Share your tips and tricks with your fellow FitClub members in the comments below!
