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Power of 13 #8: Learn about and incorporate healthy fats.
One of the primary objectives of "Always On Your Side Coaching" is to gain insights into establishing a solid foundation for proper nutrition and comprehending all the integral components involved.
Why is Fat Essential in Our Diet? Dietary fat is indispensable for several reasons. It serves as an energy source, supports cell growth, safeguards organs, and maintains body warmth. Crucially, essential fatty acids facilitate the absorption of fat-soluble vitamins A, D, E, and K, while also contributing to hormone production. Removing fat entirely from meals and snacks can result in a lack of satiety, flavor, and texture.
Breaking Down Fat Types: The least favorable form of dietary fat is trans fat. It possesses no discernible health benefits, and its consumption is considered unsafe. Consequently, trans fats have been officially banned in the United States. Saturated fats, on the other hand, are prevalent in the American diet. They remain solid at room temperature, akin to cooled bacon grease. Sources of saturated fat encompass red meat, whole milk and its derivatives, cheese, *coconut oil, palm oil, palm kernel oil, and many commercially prepared baked goods. A diet high in saturated fats can elevate total cholesterol levels, particularly the harmful LDL cholesterol, which can lead to arterial blockages. As a result, most nutrition experts recommend limiting saturated fat intake to below 10% of daily calories.
Embracing Healthy Fats: Beneficial fats primarily come from vegetables, nuts, seeds, and fish. These fats differ from saturated ones due to the lower number of hydrogen atoms bonded to their carbon chains. Healthy fats remain liquid at room temperature and are categorized into monounsaturated and polyunsaturated fats.
Monounsaturated fats are prevalent in foods like olive oil, peanut oil, canola oil, avocados, and various nuts. High-oleic safflower and sunflower oils are also rich sources of monounsaturated fats.
Polyunsaturated fats are commonly found in liquid cooking oils such as corn oil, sunflower oil, and safflower oil. These fats are essential for essential body functions, including building cell membranes and nerve coverings, blood clotting, muscle movement, and inflammation regulation. There are two primary types of polyunsaturated fats: omega-3 fatty acids and omega-6 fatty acids, each offering distinct health benefits. Replacing saturated fats or refined carbohydrates with polyunsaturated fats can lower harmful LDL cholesterol, improve overall cholesterol levels, and reduce triglycerides.
Sources of omega-3 fatty acids include fatty fish like salmon, mackerel, and sardines, flaxseeds, walnuts, canola oil, and unhydrogenated soybean oil. It's crucial to ensure adequate intake of these fats.
How Much Fat Do We Need? Fats provide numerous benefits, including being an energy source, regulating hormones and genes, promoting brain health, and enhancing the taste and satisfaction of food. To maintain a balanced intake, aim for:
Total fat: 20% to 35% of daily calories
Saturated fat: 10% or less of daily calories
Tracking fat in your diet involves adding up the fat grams from your daily food intake. Use Nutrition Facts labels on foods to determine their fat content. Prioritize healthy fats (monounsaturated and polyunsaturated) and minimize intake of unhealthy fats (saturated and trans).
By incorporating healthy fats into your diet, you'll notice several positive changes, including feeling fuller, improved skin, hair, and nails health, enhanced concentration and focus, and optimized digestive function.
*Know what you are putting in your body. The fact is saturated fat is bad period. Too much saturated fat in your diet causes several health issues. Olive Oil 1.9 grams and Avocado Oil has 1.6 grams per tablespoon. Coconut Oil has 12 grams and Palm oil 7 grams per tablespoon. Everyone has an opinion and different advice. I have talked to several PC and Cardiologists who still say saturated fat is the worst thing for you heart. Look at the
ingredients in your foods and do your research.
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Remember, progress is what matters, not perfection.
Coach Paris
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