Who knew? Fat is good for you!
By Melinda Navarro, RN, MPH
What is the first thing you think about when you see or hear the word “fat”?
It is probably not a positive reaction. You usually think of a negative image, diet or weight gain. Have you ever thought that some fat is actually good for you? The answer is yes!
Fat is an essential part of everyone’s diet, but it has to be good fat in specific quantities. Everyone needs fat in his diet for several reasons. Fat has many functions when it comes to health, including the following: it provides your body with energy, it supports cell growth, it keeps your body warm, and it produces hormones. In addition, it helps absorb vitamins such as Vitamin A, D, E and K.
Which are the good fats?
The fats we will be talking about are monounsaturated and polyunsaturated fats. Both of these fats have some similarities, but have some differences. First, monounsaturated fat is usually liquid at room temperature, and then it begins to solidify when chilled. This type of fat helps the body by reducing the bad cholesterol in your system, therefore reducing your risk of heart disease and stroke. In addition, monounsaturated fats aide in the development and maintenance of the body’s cells. Finally, these fats are usually high in Vitamin E, which is an antioxidant that promotes the protection of cells from daily damage. Some examples of foods that contain monounsaturated fats are avocados, peanut butter, seeds and nuts, specifically almonds. In addition, vegetable oils including olive oil, sesame oil, canola oil, peanut oil and sunflower oil are foods that are rich in monounsaturated fat.
Second, polyunsaturated fat is liquid at room temperature and when chilled. This type of fat acts by reducing cholesterol levels in the body, therefore lowering the risk of heart disease. In addition, polyunsaturated fats provide fats such as Omega-6 and Omega-3. These are fats that the body cannot make on its own but are needed for cell development. Omega-3 fatty acids can be obtained by consuming seafood such as salmon, tuna, sardines, mackerel or shellfish. This type of fatty acid is beneficial for healthy peoples, those at risk for cardiovascular disease or for those who already have cardiovascular disease. On the other hand, the consumption of Omega-6 fatty acids has been linked to a decreased risk of coronary heart disease. Some sources of Omega-6 fatty acids are in vegetable oils such as soybean oil, safflower oil, sunflower oil and corn oil.
So does this mean that you can eat as much of these monounsaturated and polyunsaturated fats as you want? The answer is no. It means that your fat intake should come mostly from monounsaturated and polyunsaturated fat rather than saturated and trans fat. In addition, your total fat intake should be between 20 – 35 percent of your total calories. So how do you accomplish this? There are several things you can do. Some include learning to read food labels, preparing healthful meals, grocery shopping and sensible options.
First, learning to read a food label may sound simple, but sometimes labels can be deceptive. Start by reading the serving size and the number of servings per package. Then look at the number of total calories, fat and cholesterol per serving. How many servings are you actually consuming? Multiply these numbers by the number of servings you are actually eating. You will be amazed at what you are consuming.
Second, learn to prepare healthful meals. Invest in a few health-friendly cookbooks for recipe ideas. If you are going to purchase red meat or pork, select those that are labeled “loin” or “round” which have the least amount of fat. For poultry, choose breast instead of legs and thighs, and make sure to remove the skin. If you are preparing a recipe that calls for dairy products try using low-fat or fat-free varieties of milk, yogurt or cheese. Instead of eggs try using only egg whites by substituting two egg whites for each egg yolk. Finally, when preparing meals, use vegetable oils such as canola oil or nonfat cooking sprays.
Third, learn how most effectively to shop for groceries. Start by preparing a list, and stick to the list. Stock plenty of fruits and vegetables, including fresh or frozen. Choose lean cuts of red meat, pork and poultry. In addition, try preparing fish at least twice a week by grilling or baking it. If looking for bread, try choosing whole-grain breads and limit the number of baked goods such as doughnuts, cakes and cookies.
Finally, make sensible options. We all like food that is not so healthful, but what is so hard about enjoying and choosing items that taste good and are healthier choices? For instance, instead of serving devil’s food cake, why not try angel food cake with fruit? Also, instead of ice cream why not try sherbet or fat-free or low-fat yogurt? Another option would be frozen fruit bars instead of ice cream bars. Do you enjoy chips? Why not try pretzels or low-fat potato chips instead of regular potato chips? There are a lot of options you just have to be willing to try before dismissing them.
Yes, there are “good fats” and “bad fats,” but even with good fats you still have to watch your intake. For more information on fats and fat intake suggestions, please visit the Web site at www.americanheart.org, or visit the Eat Right Web site at www.eatright.org.
Melinda Navarro, RN, MPH, is the school liaison for Steps to a Healthier San Antonio, San Antonio Metro Health District. The program is part of a national program focusing on the prevention of diabetes, obesity and asthma by addressing related risk factors.
