ADDing fat to meals is SO important, here's why👇
✔️Our bodies need fat to function.
👉🏻Fat helps the body to store energy, protects organs, makes hormones, regulates body temperature, and is essential in the absorption of fat soluble vitamins A,D,E & K. Fat is necessary to keep your cells, brain, hormones, skin & hair healthy!
👉Healthy fat usually refers to monounsaturated and polyunsaturated fats.
Polyunsaturated fats are omega 3’s, 6’s + 9’s. We normally eat way more omega 6’s because it’s in most processed foods as vegetable oil (sunflower, corn, soybean). In large quantities it can increase inflammation in the body.
Omega 3’s decrease inflammation and are essential for hormone regulation. Keeping a balanced ratio is important. We want more 3's than 6's.
Really nourishing plant based sources of fat include👉nuts and nut butters, avocados, some oils (walnut, flax, extra virgin olive, avocado, coconut), olives, walnuts, sunflower seeds, flax seeds, chia seeds, hemp hearts and tahini.
*Algae is a great source of omega's especially for anyone who does not eat animal products or consumes them minimally.
👍🏻👎🏻Saturated fats (typically in animal based foods) have been labelled "bad" for many years, the jury is still out on this one. A diet high in saturated fats (highly dependent on source and quantity) may not be best, however a great plant source is coconut!
❌Fats to try and avoid: trans fats which normally show up as “partially hydrogenated oils” they⬆️your LDL and⬇️your HDL cholesterol.
Dietary fat tips:
1️⃣ Pick you favourite sources and have them on hand.
2️⃣ Try adding a little fat to all your meals.
3️⃣ For anyone who menstruates, eat more fat a week before your cycle, it's critical for hormones.
4️⃣ Fat helps keep you full, grabbing a fruit, add some fat to it.
5️⃣ Know that nourishing sources of fat, don't "make you fat" - that's a fallacy.