Dietary fat is essential to our bodies. Important jobs include providing energy; creating feelings of fullness; absorbing certain vitamins; maintaining healthy skin & hair; regulating temperature; etc. However, since calorie dense, eating too much fat can lead to weight gain. Over time, less healthy fats can contribute to heart disease & other health issues. Meanwhile, healthier fat choices can offer protective benefits.
- Focus on eating healthier fats (monounsaturated or polyunsaturated). Examples: avocados, nuts/seeds, fatty fish, legumes, & most oils that are liquid at room temperature (olive, canola, etc.).
- Limit saturated fats. These tend to be made from animal products & are often solid at room temperature. Examples: beef, chicken, eggs, cheese, milk, butter, margarine, lard, etc.
- Avoid trans fats. These are chemically altered fats that often include the word "hydrogenated". Examples: pre-made or processed baked goods, crackers, fried foods, frozen foods, etc.
For more detailed info, check out:
- Harvard School of Public Health's Fats & Cholesterol
- Choose My Plate's Oils
- Family Doctor.org's Dietary Fats: What's Good & What's Bad
- WebMD's Understanding the Omega Fatty Acids (info on polyunsatured Omega 3s & Omega 6s)
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