Fats are essential for peak performance and your overall health.  The key is to eat an appropriate amount of beneficial fats that support you.

 

FUNDAMENTALS

 

• One gram of fat equals nine calories (more than twice as much as protein or carbohydrates).

• High fat diets are a major cause of obesity and heart disease.

• Adding “good” fats to your diet is essential to optimum health.

• Decrease, or eliminate fried food, meats, milk products, high-fat condiments (salad dressing and mayonnaise), rich sauces, and high sugar desserts.

  • Note:  You do not need to give up the above mentioned foods, just find creative, whole food plant-based alternatives to your favorite sauces, dressings, desserts, etc.  There are several online resources that offer many alternative recipes to many of your favorite “junk” foods.  Get creative with your diet and you may just find that you enjoy and eagerly anticipate planning your meals each day!

 

USES

 

Fats are used by your body many different ways:

• Secondary energy source after carbohydrates

• Cell membrane repair

• Precursors of hormones

 

TIPS

 

• Store all oils in the refrigerator.

• Never reuse oil or heat it until it smokes.

• Never eat trans-fatty acids such as margarine or vegetable shortening; these fats cause aging, premature death, and cell damage.

• Avoid hydrogenated vegetable oils

• Use monounsaturated fats--olive oil and canola oils are better to use.

• Incorporate Omega-3 fats in your diet.  They are beneficial in lowering body fat and increasing muscle mass, decreasing the risk of heart disease and reducing inflammation.  Flaxseeds and hemp seeds are all excellent sources.

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Ideally, fats should represent 10 percent to 20 percent of your diet.