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  • Writer's pictureTaraShannon

The Eighth Day of Health & Wellness

On the 8th day of Christmas my true love gave to me... delicious fat!!! 😋

Just a reminder to eat the *Good Fats* and avoid the bad ones. 😉

Fats are an essential part of a healthy diet, providing energy and helping us absorb certain minerals and vitamins. The key to fat is to not eat too much of it, as it is calorically dense, and to eat the right kinds.

There are 3 types of fats: Unsaturated Fats, Saturated Fats and Trans Fats.

The worst and the one you should try to avoid at all costs is Trans Fats. Think margarines (but also cakes, cookies, some crackers, fast foods etc.) and look for things like *hydrogenated* or *partially hydrogenated* on the ingredients label.

Saturated fats are typically solid at room temperature and most sources come from animals, like meat and dairy products. Common sources of saturated fats include beef, lamb, pork, poultry with skin, beef fat, lard and cream, butter, cheese. Saturated fats can increase cholesterol level in the body and may increase harmful LDL (low density lipoprotein) cholesterol (HDL or high density lipoprotein is good cholesterol), which can initiate blockages in the arteries in the heart, so be mindful of what type of Saturated Fats you're consuming and how much.

Unsaturated fats or good fats include: polyunsaturated and monounsaturated fats. Think omega-3 fatty acids...

Polyunsaturated fats are mostly found in plants and animal foods, such as Salmon, trout, flaxseed, walnuts, vegetable oils.

Monounsaturated fats found mostly in nuts and seeds -- think olives, avocados, hazelnuts, almonds, cashews, pumpkin seeds -- are typically liquid at room temperature but solidify if refrigerated.

Again, with all fats, monitor the types you're eating and go for the good ones as much as possible. Check with your doctor, dietitian or nutritionist to see how much fat you should be consuming or day according to your bodies specific needs.

The AMDR (acceptable macronutrient distribution range) for fat intake is 20%-35% of total calories.

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