Power Up With Healthy Fats

I remember so well back in 1990's when fat was something to be avoided at all cost. It was before my dietitian days and I jumped on that bandwagon. I would look at a label and if there was any fat in the product, I would stay away. Many of us believed that fat in our food equated to fat on our thighs. All the magazines promoted the fat-free lifestyle so I assumed it was good advice. Wrong! Flash forward to when I finally got up the nerve to go to school to pursue my dream of being a dietitian - which consisted of mostly science classes - and the veil of misinformation was lifted. I learned the importance of fat in the body. Fat forms the cell membrane of every cell in our bodies. It is part of hormone molecules. It assists us in feeling satisfied when eating a meal. There are many benefits to the body. When fat is taken in, it is broken down into glucose for energy just like everything else. And yes, if that energy is not needed, it will be converted to fat storage. But fat in your food does not always equal fat on your thighs. Fat is more dense in calories - 9 calories per gram versus 4 calories in one gram of protein or carbohydrate - so you do need to keep your intake moderate in order to have energy balance. But some fat is very good, especially certain types of fats.

As a dietitian, I encourage a diet with 30-40% of calories coming predominantely from healthy fats - monounsaturated and polyunsaturated fats. Monounsaturated fats are high in vegetable oils such as olive oil, canola oil, peanut oil, sunflower oil and sesame oil. Other sources include avocados, peanut butter, and many nuts and seeds. Polyunsaturated fats, including omega-3, are found in soybean oil, corn oil and safflower oil, as well as fatty fish such as salmon, mackerel, herring and trout. Other sources include some nuts and seeds such as walnuts and sunflower seeds. There are also some food products with therapeutic amounts of omega-3 added [A therapeutic amount of omega-3 is 1-4 grams (1000-4000 mg) per day]. Therapeutic amounts of omega-3 can decrease LDL or "bad" cholesterol, lower triglycerides, decrease inflammation and can have positive effects on overall mood. One food product that I love is Kroger brand, "Private Selection" omega-3 eggs. They contain 600mg per egg! Check them out at your local Kroger. Before you start a regular therapeutic dose of omega-3, check in with your doctor. High levels of omega-3 do have blood thinning effects and could impact other medications you may already be taking. Also, all blood thinning medications must be stopped before going under anethesia. It's always good to check with your doctor first!