Know your fats!
Focus on the good and get rid of the bad for a balanced diet boost
When it comes to healthy eating, fat gets a particularly bad rap. However, not all fat is created equal and having a diet high in good fats is essential to a balanced diet.
“It is commonly assumed that fat is bad for us, which is simply not the case,” says Susie Burrell, leading dietitian and nutritionist. “The right types of fat play important roles in cell health, mood and brain health, and help to keep us full.”
THE GOOD
Unprocessed, natural polyunsaturated and monounsaturated fats are e the ones Australians need d to eat more of.
“These good fats or naturally occurring fats found ound in plant-based foods have e a functional role in n the body. They do not directly increase ease inflammation n or blood cholesterol and are more likely ely to be utilised d as fuel,” says Susie. usie.
She explains that h focusing on eating natural fats found in avocado, extra-virgin olive oil, nuts and natural nut spreads is essential to getting good fats into your diet. t.
“The average adult needs three to four serves of good fats each day. An example of a serve includes a small handful of nuts, one to two tablespoons of 100 per cent natural nut spread like Mayver’s, a tablespoon of extra-virgin olive oil or a quarter of an avocado,” she says.
“This is compared to saturated and trans fats of which we need very little of, and can increase blood fats and are associated with fat storage and inflammation.”
THE BAD
Most foods that contain saturated or trans fat will be solid at room temperature. Saturated fat is found in high fat dairy products like butt butter and cheese, as well as fatty cuts of beef or pork. Trans fat appears in foods that contain partially hydrogenated vegetable oils, and is found in fried foods and processed snacks.
These don’t need to be completely removed from your life, but enjoy them in moderation and be mindful of their impact to your overall health.
“Bad fats are more likely to be stored,” says Susie. “They increase inflammation, and for some people may directly increase heart disease risk factors.”
It’s also important not to go overboard with healthy fats. While they are an important part of a balanced diet, they’re still high in calories, so monitor your consumption of them.