More Truths About Fats

There are fats that you want to limit, fats you want to avoid altogether, and healthier fats to look for to include in your diet in small amounts. Let me break these down for you.


Fats to Limit
Saturated fats come from animal products and you want to limit these. Animal sources offer some of the highest quality protein and even the leanest varieties will have some fat. Stick with extra lean varieties of meat, low- or non-fat dairy, and just one egg yolk a day, for example, so that you get high-quality protein, but not too much saturated fat and too many calories.


Fats to totally avoid
Hydrogenated, also called "trans fats," have been in the news a lot. These are fats that have been chemically altered in such a way that your body cannot use them properly, so they're unhealthy for you. They are found in solid margarine and many commercially baked goods, including cookies, crackers, doughnuts and pastries, chips and other snack foods, and many deep-fried foods. Since these are mostly processed carbs as well, and contain the unhealthiest kinds of fat with ZERO benefit, try to avoid such foods as much as possible.


The fats to look for (in moderation)
So for the fat your body needs, look for unsaturated fats, which contain essential fatty acids (EFAs). Seeds, nuts, nut butters, olives, olive and flax seed oil as well as avocados all work well. Some kinds of cold water fish, like salmon and anchovies, also contain unsaturated fats. In moderation, they're a great choice too. Remember, it's good to have small portions of these types of foods each day, but because they're so high in calories - 9 calories per gram - make sure that you eat only small amounts.


Key points to remember
Limit saturated fats by choosing extra lean and low fat animal products. Try to totally avoid hydrogenated fats (also called "trans fats"), those that have been chemically altered in commercially baked goods, margarine, and other processed foods. Choose unsaturated fats in small amounts, such as seeds, nuts, nut butters,olives, olive and flax seed oil, and avocados.