Let’s talk about the macronutrient FAT
Fat breaks down into fatty acids to provide the body with energy. Apart from being a rich source of energy, it has many of the essential roles in the body:
Provides the body with essential fatty acids.
structural compounds, which body is unable to produce itself and can only get from food.
absorb fat-soluble vitamins.
Creates hormones.
promotes healthy skin and hair.
Essential for brain health, as the brain is composed of 60% fat.
Fats found in the following foods:
Oils – olive, canola, sunflower, vegetable, soybean, sesame, peanut, etc
Dairy: Butter, margarine,
Full fat and 2% dairy &
Eggs.
Meat, poultry and
fish.
Nuts & seeds
Avocado
Trans fats should be cut out or reduced from thr diet. They mostly come from hydrogenating or adding hydrogen molecules to unsaturated fats. It can be found in margarine, shortening, baked goods, doughs, and fried foods.
Large quantities of saturated fat caused high cholesterol levels and increase risk of heart disease. It’s very
beneficial to reduce the amount of saturated fat in diet. Saturated fat is found mainly in animal sources like, fatty beef, lamb, pork, poultry with skin, lard, cream, butter, full fat cheese, and dairy.
Unsaturated fats are healthy fats and can help with decreasing thr risk of heart disease. They originate from plant sources; avocados, nuts and nut butters, seeds, olives, and oils (olive, canola, safflower etc.). Also found animal products like, fatty fish including salmon, mackerel, sardines, tuna, and herring.
Lena's Kitchen 