fat 101


In the ever-changing world of nutrition fads come and go.   To prevent disease we were once taught to fear fat and choose “low-fat” or “fat-free” foods.  We took pure foods and twisted them into chemically laden fake foods for the sake of lowering the fat content.  This horribly backfired on us and caused the rates of obesity, heart disease and diabetes to climb even higher.

Our society is obsessed with losing fat that we fear eating fat.  Our bodies need fat, they CRAVE fat, give them fat!  Now, I’m not talking the fat you find in a quarter pounder and fries.  I’m talking about natural fats, mostly in the form of plants.



Healthy fats are essential to the function of life.  For starters, fats protect our organs, aids in the absorption of vitamins, helps with brain development, keep us happy and decreases the risk of heart disease.  We are told to eat more “good” fat and decrease “bad” fat but what does that mean?

Good Fats:

Monounsaturated:  Found in foods such as olive oil, avocados and nuts.  Helps lower cholesterol and keeps blood sugars in check.

Polyunsaturated:  Found in foods such as fish, flax, nuts and seeds.  Contain omega 3 and omega 6 fatty acids, which decrease the risk of developing elevated cholesterol and high blood pressure.


Bad Fats:

Trans fat:  “Man Made” hydrogenated or partially hydrogenated oils.  Used in processed foods due to its long shelf life.  Found in microwave popcorn, processed crackers and packaged baked goods.  Increases the BAD cholesterol (LDL) and decreases the GOOD cholesterol (HDL).  AVOID THESE FOODS

Saturated fat:  Naturally found in foods such as butter, cheese, meat and lard.  Keep these foods to a minimum to avoid elevated cholesterol and clogged arteries.

please do not continue reading if you are offended by swearing…

i couldn't say it better

i couldn’t say it better

You’ve never heard of someone becoming unhealthy or over weight from eating too many avocados or flax seeds, have you???

Here are a few options to increase healthy fats in your day!

Blend chia seeds into smoothies

Drizzle olive oil on salads or steamed veggies

Snack on trail mix

Top an apple with almond butter

Spread avocados on a sandwich

Add flax seeds and walnuts to your morning oatmeal


For any questions on this topic or other nutritional concerns contact me at www.beginwithinnutrition.com