Fat That Fuels You

For years, fats have been misunderstood and labeled as unhealthy, leading many to limit or avoid them. While saturated fats should be consumed in moderation and trans fats avoided, unsaturated fats are an essential part of a healthy diet. Along with protein and carbohydrates, healthy fats are one of the three key macronutrients and play a vital role in overall well-being.

Types of Fats

It’s important to distinguish between different types of fats when deciding what is healthy. Unhealthy fats include saturated and trans fats, while healthy fats include monounsaturated and polyunsaturated fats. Saturated fats should be consumed in moderation, while unsaturated fats should be a regular part of your diet, providing essential nutrients for overall health.

Saturated Fats

Saturated fats should make up no more than 10% of your daily calories. They are commonly found in highly processed foods such as baked goods, fried foods, ice cream and certain seed oils, including coconut and palm. Saturated fats also occur naturally in animal and dairy products, which are generally healthier because they come from whole foods. Examples include beef, pork, beef tallow, whole-fat milk, dairy products and grass-fed butter.

Unsaturated Fats

Unsaturated fats, which include monounsaturated and polyunsaturated fats, are healthier and should be your primary source of fat. They help reduce bad cholesterol (LDL) and increase good cholesterol (HDL). They are also rich in nutrients such as vitamin E and omega-3 and omega-6 fatty acids, which support brain function, cell growth, joint health, sleep and inflammation reduction.

Healthy Fat Guide

When choosing fats, focus on real, simple foods. Limit processed options and choose whole-food sources for the healthiest fats. Keep it simple and make it right!

About the author

Bryan Mizell

Mr. Bryan Mizell is an Advanced Fitness and Wellness Coach in the Slainte Fitness Center at USLI.