It’s time for an oil change—not for your car, but for your body! Just like your vehicle needs the right fuel to run smoothly, so does your body. Healthy fats are essential for optimal functioning, providing energy, supporting brain health, and balancing hormones. Yet, many people still fear fats, associating them with weight gain and health problems.
In this blog, we’ll explore where to focus your healthy fat intake, how to get the most nutritional bang for your buck, and how to incorporate healthy fats into your life every week!
Fats 101: The Basics of Healthy Fats
Fats are a macronutrient, just like carbohydrates and proteins, and are vital to many of the body’s essential functions. They provide a concentrated source of energy, support nutrient absorption, and are crucial for hormone production. In fact, when consumed in the right amounts and forms, fats can even help promote weight loss by increasing satiety (the feeling of fullness), preventing overeating, and improving overall health.
Here’s how healthy fats benefit your body:
- Energy & Sustained Energy
Fats are the body’s most efficient source of energy. Unlike quick-burning carbohydrates, healthy fats provide sustained energy throughout the day, keeping you fuller and more energized for longer periods of time without energy crashes. - Nutrient Absorption
Healthy fats are necessary for absorbing fat-soluble vitamins like A, D, E, and K. Without enough fat in your diet, your body can’t properly absorb these vitamins, which are essential for immune function, bone health, and skin protection. - Hormone Production
Fats are a key building block for hormones, including those involved in reproduction, stress management, and metabolism. Ensuring adequate healthy fat intake helps maintain balanced hormone levels, which is crucial for overall health and well-being. - Weight Loss & Satiety
Healthy fats help regulate appetite by promoting feelings of fullness. This satiety can prevent overeating and unnecessary snacking, making fats a valuable ally in weight management and metabolic health. - Healthy Skin & Hair
Omega-3 and Omega-6 fatty acids are critical for skin hydration and elasticity, and they help keep your hair strong and shiny. These fats support cell membrane health, which is key to glowing skin and healthy hair growth.
Types of Fats: The Good and the Bad
Not all fats are created equal. Some fats support your health and play vital roles in energy, brain function, and disease prevention, while others can have harmful effects. Understanding the differences between healthy and unhealthy fats is key to making better choices for long-term well-being. Let’s break down the types of fats—both the good and the bad—so you know which to embrace and which to avoid.
Healthy Fats:
- Monounsaturated Fats
Found in foods like avocados, olive oil, and nuts, these fats can help reduce inflammation and improve heart health. - Polyunsaturated Fats
These include Omega-3 and Omega-6 fatty acids. Omega-3s, in particular, are essential for brain function, reducing inflammation, and supporting heart health. You’ll find them in fatty fish (like salmon), flaxseeds, and walnuts. - Saturated Fats
While they’ve had a bad reputation in the past, current research shows that in moderation, saturated fats from whole-food sources (like coconut oil and grass-fed meat) can be part of a healthy diet.
Unhealthy Fats:
- Trans Fats
These are artificial fats found in processed and fried foods. They increase the risk of heart disease, inflammation, and many chronic conditions. Avoid them at all costs!
10 Tips to Boost Your Healthy Fat Intake
Here are some practical tips to make sure you’re getting the right fats into your diet daily:
1️⃣ Learn Where Healthy Fats Are Found
Healthy fats are abundant in various real, whole foods. Avocados, nuts (like almonds, walnuts, and cashews), seeds (such as sesame, sunflower, and pumpkin), olive oil, fatty fish (such as salmon, mackerel, and sardines), and eggs are excellent sources. Other great options include 80% dark chocolate, coconut, and even algae!
By familiarizing yourself with these sources, you can more easily incorporate them into your meals and snacks, making it simple to meet your healthy fat needs daily.
2️⃣ Focus on Omega-3 Fatty Acids
Omega-3 fatty acids are essential polyunsaturated fats that our bodies cannot produce, so we must obtain them through diet or supplements. They are crucial for maintaining optimal health and supporting vital functions such as brain health, reducing inflammation, and supporting heart health. Key sources include fatty fish like salmon and mackerel, seeds such as flaxseeds and chia seeds, nuts like walnuts, and plant oils like flaxseed oil and hemp seed oil.
For vegetarians and vegans, omega-3s can be found in algae oil and seaweed, making them an accessible option. Ensuring adequate intake of these fats is vital for overall well-being and long-term health.
3️⃣ Be Intentional About Fat Intake Throughout the Day
Aim to make healthy fats about 20-35% of your daily calorie intake. For a 2,000-calorie diet, this translates to approximately 44-77 grams of fat per day. A practical way to reach this target is by incorporating around 10-20 grams of healthy fats at each meal and snack. This balanced approach, along with protein and fiber, can help you create well-rounded meals that support optimal nutrition.
For example, add avocado to your breakfast, include a handful of nuts with your snack, drizzle olive oil on your lunch salad, and enjoy fatty fish like salmon for dinner. Small, intentional steps like these will help you hit your healthy fat goals consistently.
4️⃣ Use the Hand Method for Portions
Fats are calorie-dense, providing 9 calories per gram, so it’s easy to overeat them. While healthy fats are important, it’s crucial to monitor portion sizes. A simple tool is the hand method: use your thumb (from base to tip) as a rough guide for a 1-tablespoon serving of fat. This can help you visually measure your fat intake without needing a scale.
A practical approach is to include one thumb-sized serving of healthy fats with each meal and snack to keep your portions in check while still getting the benefits of these nutrient-rich foods.
5️⃣ Become a Trans Fat Sleuth
Not all fats are equal—trans fats, which are artificial and harmful, should be avoided at all costs. To reduce trans fat intake, become a label detective by looking out for “partially hydrogenated oils,” a key indicator of trans fats. Limit your consumption of processed and fried foods, which often contain these harmful fats, and opt for natural, whole foods instead.
Cooking at home with healthy oils and ingredients is a great way to control what you consume. When dining out, don’t hesitate to ask about the oils used to ensure you’re avoiding hidden trans fats in your meals.
6️⃣ Master the Art of Fat Storage
Fats are sensitive to heat, light, and air and can go rancid if not stored properly. To preserve their freshness and health benefits, store oils in glass bottles in a cool, dark place. Certain oils, like flaxseed oil, should be refrigerated to extend their shelf life. Ideally, use oils within 1-2 months of opening to ensure they remain fresh.
For nuts and seeds, keep them in airtight containers and refrigerate or freeze them to prevent rancidity. Ripen avocados at room temperature, then refrigerate them once they’re ripe to maintain freshness. Proper storage helps you get the most out of your healthy fats!
7️⃣ Experiment with Plant-Based Sources
Incorporating more plant-based fats into your diet is a great way to boost your intake, even if you’re not vegetarian. Try using tahini as a spread, adding ground flaxseed to smoothies, or incorporating nut butters into your cooking and baking. These simple habits can help you increase healthy fat consumption and support overall health.
However, while plant-based fats are beneficial, it’s essential to maintain a balanced, nutrient-rich diet that includes a variety of fat sources for optimal health.
8️⃣ Understand Cooking Oils
When it comes to cooking with healthy oils, it’s important to understand which oils are best suited for different purposes (ie. frying, sauteing, dressing, etc)
A key concept here is the “smoke point” of an oil. This is the temperature at which an oil begins to break down, smoke, and potentially release harmful compounds. Cooking oil beyond its smoke point can not only change the taste but also reduce the oil’s nutritional value and produce potentially harmful substances.
Here’s a guide to cooking with oils based on their smoke points:
For high-heat cooking (frying, sautéing, roasting):
- Avocado oil: Smoke point about 520°F (271°C)
- Coconut oil: Smoke point about 350°F (177°C)
For medium-heat cooking:
- Extra virgin olive oil: Smoke point around 375°F (191°C)
- Almond oil: Smoke point about 430°F (221°C)
For low-heat cooking and cold uses (dressings, dips, drizzling):
- Extra virgin olive oil
- Flaxseed oil: Very low smoke point, use only for cold applications
- Walnut oil: Low smoke point, best for cold uses
Replace refined vegetable oils with these healthier options. By choosing the right oil for each cooking method based on its smoke point, you’ll enhance your meals’ nutritional value and flavor while avoiding potential health risks from overheating oils.
9️⃣ Make Salad Dressings at Home
Creating your own salad dressings at home allows you to control the quality of fats and avoid unnecessary additives. Plus you can get a variety of benefits by rotating the oil source like:
- Extra virgin olive oil: Rich in monounsaturated fats and antioxidants, it’s a classic choice for dressings.
- Flaxseed oil: High in omega-3 fatty acids, it has a nutty flavor perfect for dressings.
- Walnut oil: Offers a rich, nutty taste and is high in omega-3s.
- Avocado oil: Has a mild, buttery flavor and is rich in monounsaturated fats.
- Hemp seed oil: Provides a good balance of omega-3 and omega-6 fatty acids with a nutty flavor.
- Pumpkin seed oil: Offers a deep, nutty taste and is rich in antioxidants.
Mix them with vinegars, lemon juice, herbs, and spices to create flavorful, nutrient-rich dressings. Remember that these oils are best used raw to preserve their nutritional benefits and delicate flavors.
🔟 Snack Success
Fats taste delicious, but they are also easy to overeat due to their caloric density. Consuming too many calories from fats can lead to weight gain or hinder weight loss progress if that is your goal. To enjoy healthy fats without overdoing it, divide your snacks into single-serving portions ahead of time using small containers or snack bags. This easy hack helps with portion control and makes it convenient to grab a nutritious, fat-rich snack on the go.
Here are some ideas:
- Olives: About 10 large olives, 50 calories, 5g of fat
- Almonds: 1 oz (about 23 almonds), 160 cal, 14 g of fat
- Walnuts: 1 oz ( 14 walnut halves), 185 cal, 18 g of fat
- Nut Butters: 2 tbsp with an apple. 190 calories, 16g fat
- Dark Chocolate: 1 oz, 150-170 calories, 9-12 grams of fat
In conclusion, it’s clear that healthy fats are an essential and beneficial part of your diet, contrary to the old myths that all fats lead to weight gain and health problems. By embracing nutrient-dense sources like avocados, nuts, seeds, olive oil, and fatty fish, you can support your body’s energy needs, improve hormone balance, enhance brain function, and even aid in weight management. With a better understanding of which fats to focus on, as well as practical tips for incorporating them into your meals, you can confidently enjoy the many health benefits they provide. So, go ahead—make fats your friend!
References
- Omega-3 Fatty Acids. [Fact sheet]. (2023). [Link]