Fabulous Fats
When a client steps in my virtual “office” for the first time, chances are they have already been on a whirlwind journey with fat. Perhaps they experienced dieting during the 80’s and 90’s where Snackwell’s fat free cookies and Baked Lays potato chips were all the rage. Maybe they spent the past 10 years dabbling in Keto or Atkins or South Beach Phase 1 in which fat is king and carbs are forbidden. Whatever the journey, prior to coming to Three Point Balanced, our clients are likely confused about the mixed messages about fat that they have heard over the years. Today, we will set the record straight.
The Role of Fat in a Healthy Diet
Fat is an essential nutrient that makes up our structure, provides insulation, balances hormones, protects our organs, aids in absorption of vitamins, is pivotal for growth and development, and provides the most energy-dense source of Calories of all nutrients at 9 Calories per gram. Fat also provides taste and texture to foods that make them highly palatable. This is why fat free yogurt and low fat baked goods just don’t taste the same as their full fat counterparts!
Similar to carbs, the amount of fat in the diet is highly variable from person to person. Some of my clients choose to follow a carbohydrate restricted diet, and in effect need to add in more fat to optimize energy intake. On the other hand, a professional endurance athlete I work with fuels her bike rides with about 65% of her Calories coming from carbohydrates, leaving only enough room for 20% of Calories from fat, the minimum percentage recommended by the American Academy of Dietetics.
When I discuss fat with my clients, we work on crowding in high quality fats (monounsaturated and omega-3 fatty acids) which reduce inflammation, support brain function and lower cholesterol, and crowding out less healthy fats (omega-6 and saturated fatty acids) which have less than optimal health consequences. Focus your efforts on adding more monounsaturated and omega-3 fatty acids to your meals and eating a bit less of the omega-6 and saturated fats.
Types of Fat and Where to Find Them:
Polyunsaturated (omega 6): Nuts and seeds, canola oil, soybean oil, vegetable oil
Polyunsaturated (omega-3): Flax seeds, walnuts, fatty fish
Monounsaturated: Avocado, olive oil, peanuts
Saturated: Animal fat (dairy and meat), tropical oils (coconut and palm)
Trans: No longer added to foods but found naturally in trace amounts
Incorporate Healthy Fats in your Diet
Consider focusing on monounsaturated fats and omega 3 fatty acids at each meal. Below is a sample meal plan of a client who is working on balancing their plate with healthy fiber rich carbs, high quality protein, and adequate monounsaturated fat and omega 3 fatty acids.
Sample Meal Plan:
Breakfast: Oatmeal topped with flaxseed (omega 3) and walnuts (omega 3’s)
Lunch: Salad with mixed greens, avocado (monounsaturated fat), quinoa and chicken breast
Dinner: Salmon (omega 3 fatty acids) and broccoli cooked in olive oil (monounsaturated fat) and rice
Snack: peanut butter (monounsaturated fat) on celery
Take Action: Try crowding in a food source of monounsaturated fat or omega-3 fatty acids today!
