While reducing the amount of unhealthy fat that you eat is important if you want to see your body fat being drop like a stone, at the same time it’s important that you don’t neglect healthy fats. Healthy fats are critical to overall good health as they help to keep your hunger levels down, your energy levels high, and help to maintain proper hormonal levels in the body. Those who shun all fats will also often find that their diet provides very little satiety, as fat is the slowest nutrient to break down.
That said, let’s take a closer look at four healthy fats that you should consider adding into your meal plan.
MCT is a quick energy source and if you use it early in the day without ingesting carbohydrate it is very difficult to store any of it as body fat. This will give you a burst of energy and no mental fuzziness commonly associated with a carb heavy breakfast. Coconut oil can also help you burn more body fat and MCT has been shown to be a powerful stimulator of the brain.
It also contains Lauric Acid which has been shown to kill fungi and bacteria which allows you to fight infections. Walnuts provide a quick and easy way to get this nutrient in and will also help to stop hunger quickly. Almond butter contains less sugar than commercial peanut butters but will still offer you all the great healthy fats that your body needs.
In the picture at the start of the article I understand the benefits of the fats in the seafood, nuts, coconut and Avacado, but I was surprised to see the cheese included in the picture. Nutrition CounselingWe bring the latest science and proven methods together to tailor a nutrition program to your needs.
With our nutrition and fitness guides you will improve your health and become stronger easily. Many of us have heard the term saturated fats, but we may not understand exactly what saturated fats are, or how they work exactly. The first thing that you should know is that saturated and unsaturated fats are found in quite a few different foods and that they are completely different.
Since we know that too much saturated fat can raise your cholesterol and put you at risk for heart problems, the question then becomes how much saturated fat is safe to eat?
The fact is, it is impossible to avoid having fat in our diet, but most people eat far too much fat, and when they do it is normally the saturated fats cause spikes in cholesterol and heart problems later in life. Dietary fat is an essential nutrient rounding out protein and carbohydrates to maintain a healthy diet and body.
Seeing as though fat is an essential part of a healthy body, then why are we so quick to eliminate something that we need to survive? Your MUFAs and PUFA’s are traditionally liquid at room temperature and found in foods that come from plants and fatty fish.
Salome Rivera MS, CDN, CNS is a licensed Clinical Nutritionist who’s own experience with fitness and nutrition led her to turn this passion into a career. If you can get these in place, you can feel good about doing something positive for your body.
Coconut is high in a fat type known as MCT oil and it gets about 65% of its total fat calories from this type of fat.


Walnuts are a great source of omega fats, which is something that most of us are lacking right now. Salmon is not only a good source of protein, but also healthy fats as well, making it a nutrient powerhouse. Our diets are generally off balance in Omega3’s to Omega 6’s and eating salmon will help correct this. Almond butter is not only a healthy source of fat it is also high in Vitamin E, Magnesium and Iron giving it a double benefit. Cheese is on of my favorites but I always thought it was regarded as one of the worst things you could eat as far as fitness is concerned. While we have been told to avoid saturated fats, most of us don’t know why and moreover, whether unsaturated fats should be avoided as well. The exact amount depends upon the calories that you eat, but most experts agree that less than 10% of your calories should come from saturated fats. That includes the ten percent from saturated fats previously discussed, so you can make up the difference with unsaturated fats, above the saturated fats that you eat, to a maximum of thirty percent. Try to stick to the recommended amounts of saturated and unsaturated fats and you will be thankful for it later on, as well as being on your way to creating healthy eating habits that will do much more than keep cholesterol in line. However, in years past and even today, fats have a bad reputation and are often eliminated when cutting back on our food intake.
Consuming foods that are sources of good fats have been shown to reduce the risk of heart disease, lower LDL cholesterol (the bad one), promote weight loss and weight management and reduce inflammation within the body. Omega fats are essential for fending off disease, promoting a healthy brain and heart, and for increasing insulin sensitivity.
Wild caught is much better for you as it is actually caught from the ocean and not raised on a farm and loaded with all kinds of stuff you do not need or want. You can keep your calories in check by eating fewer carbohydrates in the day if this is a concern for you.
Here is some information on the differences between saturated fats and unsaturated fats and how you should use them. For instance, on a 2000 calorie per day diet, 200 of your calories should be coming from products that have saturated fat.
That means, for a 2000 calorie per day diet, you should be getting 600 calories or less from fats, and 200 or less or those should be from saturated fats. Let’s get to know why we need fat, the good fats from the bad ones, what they do for your health and what the ultimate good fat foods you should eat are.
Therefore, as part of a healthy diet the majority of your daily fat intake should be from good fat foods. If you were to figure it out in grams, you can assume 1 gram of fat for each 10 calories, so on a 2000 calorie per day diet, around 20 grams should be your maximum. And although too much of something is never good, we shouldn’t be too quick to demonize fat. When we are working out intensely, sugar stores are used up rapidly and burning fat for fuel carries us to the finish line. Knowing the good fats from the bad ones and the foods they can be found in is important for a healthy body.


Whereas trans fats are found in packaged foods, think baked goods, cookies, crackers, some breads, margarines, fast and fried foods. That’s because the percentage of calories from fat that you eat, whether high or low, isn’t really linked with disease. Unsaturated fats are heart healthy and can lower LDL cholesterol and raise HDL cholesterol. Good fats are known as the MUFA’s (monounsaturated fats) and the PUFA’s (polyunsaturated fats, this includes omega 3’s as well). Additionally, fat contributes to healthy brain development, healthy skin and hair, cell membrane health and insulation of organs.
In addition, consuming these fats lead to heart disease, high cholesterol and clog arteries. As part of a healthy diet, saturated fats should be consumed conservatively and trans fats avoided altogether.
Bad fats increase cholesterol and your risk of certain diseases, while good fats protect your heart and support overall health. This might mean replacing some of the meat you eat with beans and legumes, or using olive oil rather than butter.Try to eliminate trans fats from your diet. Also limit fast food.Limit your intake of saturated fats by cutting back on red meat and full-fat dairy foods.
Try replacing red meat with beans, nuts, poultry, and fish whenever possible, and switching from whole milk and other full-fat dairy foods to lower fat versions.Eat omega-3 fats every day. Good sources include fish, walnuts, ground flax seeds, flaxseed oil, canola oil, and soybean oil.How much fat is too much?How much fat is too much depends on your lifestyle, your weight, your age, and most importantly the state of your health. Saturated fats are mainly found in animal products such as red meat and whole milk dairy products. Partially hydrogenating vegetable oils makes them more stable and less likely to spoil, which is very good for food manufacturers—and very bad for you.No amount of trans fats is healthy. Trans fats contribute to major health problems, from heart disease to cancer.Sources of trans fatsMany people think of margarine when they picture trans fats, and it’s true that some margarines are loaded with them.
Along with being loaded with heart and brain-healthy fats, they make for a filling and satisfying meal.Reach for the nuts. You can also add nuts to vegetable dishes or use them instead of breadcrumbs on chicken or fish.Snack on olives. But unlike most other high-fat foods, they make for a low-calorie snack when eaten on their own. Notify me of new posts by email.Join Our NewsletterGet All The Latest Updates Delivered Straight Into Your Inbox For Free!



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