Let’s talk FAT! no not the fat on your body, the wobbly bits, the fat we eat. Is it good? should I eat it? Or is it bad? It’s been a question, for debate, forever. But not all fats are bad, in fact some are very essential, essential because the body can not produce them from other fats on it’s own. Therefore they need to be provided by your diet.
These essential fatty acids (EFAs) which are Omega 3 and 6 have many important roles such as:
• Keeping healthy blood pressure.
• Reducing the risk of blood clots.
• Greater transport of oxygen by red blood cells.
• Increase in good Cholesterol and a decrease in bad Cholesterol.
• Faster immune system response
.• Protection against heart disease.
• There may even be some protection against the aging process always a bonus. All super great reasons to eat these essential fats. Okay!! So what are they? Where can I find them? And how much should I eat? Your totally daily intake of fat should be no more than 35% of your total daily calorie intake. Ideally this could look a little like this.
• 11% saturated fat (meat, eggs and butter and cream) these are not essential and can be produced by the body.
• 13% Monounsaturated fat (Avocado many nuts and seeds and oily fish).
• 6.5% Polyunsaturated fats again (nuts, seeds and oily fish) would be the preferred source. These are the essential fats, avoid Polyunsaturated fats, that have been hydrogenated, like some margarines, always check the labels first. I am aware this only adds up to 30.5 %, but remember this is only a guide and you should eat no more than 35%. Below shows an ideal lunch/ dinner that would contain all of these important essential fats.
Reference sources: Public Health England in association with the Welsh government, Food Standards Scotland and the Food Standards Agency in Northern Ireland. Eat well Guide.
Kelly and Tania's Fitness 