Updated: 12/31/2021
How are those new year resolutions coming?
We have entered the time of year where the motivation for those new year resolutions seems to slow down. You may walk through the grocery store and see all the diet foods on sale. They advertise their supposed benefits: low fat; low carb; low calorie. . . which usually means low flavor. If your resolution has anything to do with your diet, you may have lost a couple of inches or you may just be frustrated, tired, and hungry!
Most diets are about restriction. This not only makes diets hard to stick to but they can be downright unhealthy. Healthy eating does not focus on severely restricting an entire food group (carbohydrates, protein or fat). And while calorie restriction may be necessary for some people to lose weight, there is a fine balance. If you aren’t eating enough calories your body can be holding on to fat, negatively altering your metabolism.
So what is the best approach to healthy eating? Studies suggest the Mediterranean diet which isn’t a diet but an active lifestyle with balanced eating habits. This approach encourages being active, eating dairy and red meat in moderation, and incorporating lots of whole foods, fiber, lean meats, and healthy fats.
Confused about fats?
Join the club! Processed low fat foods have been around for a long time. When you remove the fat you remove a lot of flavor. Manufacturers have replaced that fat with high amounts of added sugar and refined carbohydrates in an attempt to make the products taste good. Does this sound healthy? It sure doesn’t!
There is a lot of misinformation regarding fats, the biggest myth being that fats make you fat. The truth is, fats are needed to carry out many important functions in our body. Fat provides energy and helps us feel full. We need fat to absorb and utilize fat soluble vitamins A, D, E, and K. Fat strengthens cellular signaling, hormone synthesis, protects our organs, and reduces chronic inflammation. 1 If we don’t consume enough fat, this can lead to essential fatty acid deficiency (EFAD) which includes symptoms like scaly dermatitis, alopecia, low platelet count, neuropathy and intellectual disability in growing children.2
As you can see, fats are very important however, not all fats are equal. If you are unsure of whether you are consuming the right types of fats in your diet, call to schedule an appointment with Carrie at (720)722-3438 to get your diet analyzed. Read on to learn about each type of fat and its health effects.
Trans Fat
They can occur naturally, or be man-made. Trans fats are produced naturally in small amounts in the stomachs of grazing animals such as cows and sheep. They end up in the meat and milk of these animals, with fewer trans fats present in the meat and milk of grass fed animals. The products of grass fed animals contain more omega 3 fats which we will learn about further down. As of January 2021, partially hydrogenated oils, which are a source of man-made trans fat, are no longer allowed in food products in the United States. Fully hydrogenated oils however, are still allowed in food products but are not considered trans fat.
Saturated Fat
Saturated fats are not as detrimental to our health as trans fats. However, large amounts can still contribute to heart disease, so it should be eaten in moderation. They are usually solid at room temperature and occur naturally in just about every food that contains fat. Some foods contain more saturated fats than others such as meat, milk, butter, ice cream, cheese, coconut oil, and palm oil.
Cutting back on saturated fat can decrease your risk of heart disease, as long as you replace it with healthier fats rather than refined carbohydrates. Just say “No” to artificially low-fat snack foods! A serving of meat is about 3-4 ounces or the size of a deck of cards. If you usually consume more meat than this and would like to cut back, try filling ½ your plate with vegetables, ¼ with a whole grain, and ¼ with meat. You can swap meat and dairy with fish, beans, or nuts a few times a week as an alternative source of protein.3
Now for the good news! Replacing saturated fats in your diet with unsaturated fats can reduce your risk of heart disease. Unsaturated fats are liquid at room temperature. There are two types of unsaturated fats: monounsaturated and polyunsaturated. Both fats are mainly found in plants and plant oils while polyunsaturated fats are also available in fish.
Omega 3 & Omega 6
Polyunsaturated fats can be broken down further to omega 3 and omega 6. Omega 3 fatty acids come from fatty fish like salmon, herring, mackerel, and sardines as well as from plant sources such as flaxseeds, walnuts, and chia seeds.
Try out this Lemon Pepper Salmon recipe!
Omega 6 fatty acids come from plant oils including safflower, corn, and soy, as well as walnuts and sunflower seeds. 4 These omegas are considered essential fatty acids (EFAs). This means that we cannot make them in our body and therefore must consume them in our diet.
The typical western diet provides a large amount of omega 6 with the ratio of omega 6 to omega 3 approximately 16:1 whereas the recommended ratio is 2:1 or 1:1. 5 Focus on incorporating more omega 3 foods in the diet to even out this ratio. Replace saturated fats with unsaturated fats in the diet which will reduce your risk of chronic inflammation, blood clots, heart attack, and stroke.
You can do this by making sure to eat fish 2-3 times a week. Add ground flaxseed or chia seeds to smoothies. Snack on foods like walnuts and sunflower seeds instead of crackers or chips.
Here is a delicious chia seed pudding that makes a great snack or dessert!
Schedule an appointment with Carrie at (720) 722-3438 to find out how you can incorporate healthy fats into your lifestyle.
About the Author
Kristina Snook is a dietetic intern who graduated with a Bachelor of Science in Human Nutrition from MSU Denver. She is now on her way to becoming a Registered Dietitian. Kristina enjoys finding delicious recipes and making them healthier, helping people, traveling around the world, and enjoying the fresh air of the Colorado mountains.
References
- Kraus’ Nutrition Care Manual p.44
- https://www.msdmanuals.com/professional/nutritional-disorders/undernutrition/essential-fatty-acid-deficiency
- https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/
- https://www.health.harvard.edu/newsletter_article/no-need-to-avoid-healthy-omega-6-fats
- https://www.healthline.com/nutrition/optimize-omega-6-omega-3-ratio#section3