Fat: Friend or Foe?

We’ve all heard about low fat and high fat diets.  But how about a “moderate” fat diet?  The Academy of Nutrition & Dietetics recommends 20-35% of our calories should come from fat.  This is the perfect amount to support our body’s needs while not going overboard. Fat acts as a source of energy, supports brain function, builds cell walls, and absorbs fat-soluble vitamins. However if we over-indulge, fat can make us feel groggy, contribute to heart disease, and may cause weight gain.

So how do we find the right balance? Along with focusing on how MUCH fat we eat, it’s important to consider what KIND of fat we’re eating. Some fats you want to avoid completely, while others are okay in moderation. Here’s the breakdown:

TRANS fats are solid at room temperature. They’re chemically modified to increase shelf-life, but in doing so, they hurt our arteries. Trans fats are hidden in plenty of processed foods such as cookies, crackers, and microwave popcorn to name a few. So how can you tell if something has trans-fat? The words “hydrogenated” or “partially hydrogenated” on the ingredient list are both red flags.

SATURATED fats are solid at room temperature but have not been chemically modified. They are found largely in animal-based foods, such as red meat and whole fat dairy products. When eaten in excess, saturated fat may increase your “bad” cholesterol levels. Even so, the link between saturated fat intake and heart disease isn’t conclusive.  Saturated fat can be part of a healthy diet when eaten in moderation. See the infographic below (credit: Cancer Research UK) for an example of what moderation can look like:

UN-SATURATED fats are healthy for us (in moderation). We find them mostly in fatty fish, nuts, avocado, and vegetable oils. They may improve our cholesterol and brain health.

Putting it all together:
1. Choose more plant and fish-based fats like avocado, nuts, seeds, salmon, ground flaxseed, and olive oil.
2.  Choose animal-based fats in moderation and processed fats rarely.
3. Keep in mind you need fat to absorb certain nutrients, so try to get a source of fat along with carbohydrate and protein at each meal.
4. Fat helps to keep us full, so will prevent over-eating later on!

Bottom line: No need to over-complicate food. Healthy living is all about moderation, so fat is still our friend.

Allana Kerr, RD