Another health strategy is to choose healthy fats as part of our overall food intake strategy.
Healthy fats are high in essential fatty acids, which we do not produce on our own. These help us maintain good levels of fat-soluble Vitamins A, D, and E. Studies have shown that higher intake of unsaturated healthy fats improve heart health and brain function, decrease inflammation and help with arthritis. We find healthy fats in olives, avocados, nuts, seeds, grass-fed meats and fish. Omega 3 fats are especially important and are specifically found in leafy greens, walnuts and fatty fish.
Some saturated fats can also give health benefits, when used in moderation. Coconut oil and grass-fed butter would be examples. Coconut oil contains Medium Chain Triglycerides (MCTs), which can help improve the efficiency of burning energy. It also has anti-inflammatory properties and helps improve our antioxidant status. Grass-fed butter contains a much higher level of omega-3 fatty acids than regular butter, is a good source of Vitamin A and beta-carotene, and is a much better option than margarines or other processed spreads.
Trans fats are definitely unhealthy and should be avoided. These are hydrogenated fats, mainly found in processed foods and are harmful because our body does not recognize the fats and can’t break them down.
Healthy fats should be about 30-50% of our calorie intake, depending on our health status. (Diabetics typically have better success with more fat in their diet.) Fats have 9 calories per gram, while carbohydrates and proteins have 4 calories per gram. So our plate should have about 20-25% total volume from those healthy fat sources, including the fat in our protein, and our other sources. Limiting our healthy saturated fat intake to only a couple of tablespoons per day will allow us to get the benefits without tipping the balance too far to the saturated side.
