Healthy Fats
|
The general range of recommendation for fat intake is anywhere from 20%-35%. In order to find the appropriate amount for you, monitor your fat intake and you will find the amount of fat necessary to maintain your optimal weight. Factors that will contribute to this discovery are: climate and body temperature. If a person gets cold easily then an increase of fat in their diet may be needed. In most western cultures the real concern is the excess intake of fat, general overeating and lack of exercise. The majority of this high-fat diet comes from foods with empty calories. In western cultures we have become so attracted to the convenience, taste, flavor and the consistency of these fat-laden fast foods. Once we start eating them then the body craves more. Weight loss can become more of a mental barrier because we cannot fathom living without these horrible fake foods. How dare anyone tell us what we should eat! We could use some good advice considering the obesity rate keeps rising and the diseases that are attributed to high-fat diets are not going anywhere either. Try eating whole foods for awhile, your taste buds will be stoked, the cravings will diminish and the pounds will start shedding. As long as we eat in moderation and exercise, eating natural full-fats is a better choice than altered low-fat foods, the real thing will keep you full and satisfied so you don’t overeat or have cravings. These healthy fats include extra virgin cold-pressed olive oil, avocado, butter, flaxseeds and flaxseed oil and nuts. Some low-fat foods have additives and/or are higher in sugar to make up for the lost fat. Take advantage of the naturally low-fat foods such as vegetables and fill up on them so you can enjoy real natural fat that we need. Use common sense when choosing foods. Why would we think that something that has been modified or altered is better than the real natural goodness that has been around for thousands of years? The rise in our obesity rate has mirrored the rise of lifeless, processed foods- especially hydrogenated or partially hydrogenated oils and fats that are heated to high temperatures in processing or frying (oils made from canola, soy or corn). So either way the end goal is balance, which is going to be different for everyone. Taking control of your health and understanding what works best for you is one of the most valuable tools you can learn. Avoid reading article after article to come up with a conclusion, try it out. You will learn more than any source of media could ever teach you, you will learn about you and your needs. Use your head when making food choices then actually listen when your body communicates. Happy eating! ~Alisha Welch is a yoga teacher and a student at Clayton College of Natural Health pursuing a master’s degree in Holistic Nutrition
|
Moderate amounts of healthy fats are essential for our body. Fear of getting fat or trying to lose fat has led some to eliminate all fat from their diet. This leads to dry skin, brittle hair and nails, moodiness, infections and yes, weight gain. We need these fats to maintain optimal cellular function, protect the brain and nervous system, and to maintain fertility. Good fat provides us with energy and acts as a carrier for fat-soluble vitamins A, D, E, and K. Not meaning that an occasional fast food meal is fine, it is never fine! As long as we exercise, eat in moderation and consciously, fat is healthy.