Eating Healthy Fats

A little fat goes a long way! All sources of fat contain 9 calories per gram, making fat the most concentrated source of calories. By comparison, carbohydrates and protein have only 4 calories per gram.

Fat is a major source of energy for the body and aids in the absorption of vitamins A, D, E, and K, and carotenoids. Both animal- and plant-derived food products contain fat, and when eaten in moderation, fat is important for proper growth, development, and maintenance of good health.

As a food ingredient, fat provides taste, consistency, and stability and helps you feel full. In addition, parents should be aware that fats are an especially important source of calories and nutrients for infants and toddlers (up to 2 years of age), who have the highest energy needs per unit of body weight of any age group.

While unsaturated fats (monounsaturated and polyunsaturated) are beneficial when consumed in moderation, saturated and trans fats are not. Saturated fat and trans fat raise LDL cholesterol levels in the blood. Dietary cholesterol also raises LDL cholesterol and may contribute to heart disease even without raising LDL. Therefore, it is a good idea to opt for foods low in saturated fat, trans fat, and cholesterol.

The good news is - You can still enjoy a healthy diet without all those harmful fats!

Foods rich in omega-3 fats include salmon, sardines, tuna and other cold water fish. Avoid farm raised fish - they are usually exposed to too many chemicals. Walnuts and flaxseeds also have omega 3 fats. Some nutrition experts suggest that Walnuts are good for the brain! Soybeans and winter squash are also good for you.

And, of course - Extra Virgin Olive Oil is simply the best oil to cook with! Avoid peanut, and vegetable oils.

The quickest way to lose weight is so easy. Combine the habit of eating healthy foods with plenty of exercise. Start getting in shape fast and watch your health improve!