Have you recently decided it’s time to make some changes to your diet, and start making healthier choices? Healthy eating shouldn’t be seen as a diet plan; rather, it is a lifestyle choice that helps promote better health all-around.
It’s not meant to be a temporary choice that helps you shed a few pounds – it is a permanent change that you make. With that said, there are some misconceptions out there regarding healthy eating, and one of the most common is eating fats.
While it makes sense to think that avoiding fats in your food is wise if you’re eating healthily, in reality, there are a number of healthy fats that are not only safe to eat but are also necessary for you to maintain great health.
So let’s take a look at what these healthy fats are, how much you should have, and then you can determine whether or not your diet is lacking in them.
What are Healthy Fats?
A great place to start is by taking a look at the list of healthy fats that can be quite beneficial for your body. A few tips to also keep in mind are to look for oils that are cold-pressed, make sure the fat is organic and free of pesticides/toxins, and be sure you follow the specific instructions on how to store that particular fat so that you keep it fresh and healthy for consumption.
Some of the fats that you can include in your diet include avocado oil (use when you need an oil you aren’t cooking/heating up), extra virgin olive oil (can be used in cooking or cold dishes), tallow, butter, lard, coconut oil (it should be expeller-pressed), and palm oil (make sure it is from a sustainable source though). Outside of these options, you can also get your dose of healthy fats through some of the food that you eat such as nuts, dairy, eggs, and certain meats.
How Much Fat Should You Consume?
When it comes to the right amount of fat to eat per day, there are a few factors to consider. It needs to be based on your current calorie requirements (perhaps you are trying to lose weight so you have reduced your number of calories) and your eating style.
A low-fat diet, for example, allows for 50 grams of fat per day with a 1,500-calorie intake, or 67 grams of fat per day with a 2,000-calorie limit.
For those following the popular moderate-fat Mediterranean diet, though, you would be allowed 58-67 grams of fat per day for a 1,500-calorie allowance, or 78-89 grams per day for 2,000 calories.
As you can see, that’s a massive difference based on your diet style and calorie requirements.
What About the “Bad” Fats?
Knowing the list of good fats to reach for is great, but what about the ones you should avoid? That can be helpful too and allow you to make more healthy and informed decisions. While there is a list that can be regarded as “bad” fats, did you know that one of the biggest offenders out there is vegetable oil? Take a look at this blog regarding vegetable oils; this research might surprise you.
The main problem with vegetable oils is that they aren’t actually real oils at all. Chemicals, solvents, and more are added to it to create an end-result that is neither good for you or filled with natural properties.
Some of the oils that are best to avoid completely include canola oil, vegetable oil, corn oil, peanut oil, soybean oil, sunflower oil, cottonseed oil, safflower oil, shortening, margarine, grapeseed oil, and fake butter substitutes.
So before you go ahead and cross fats off your list of items that you eat, you may want to take a look at what the healthy ones are and how they can benefit you.