Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros, macro tracking, and more
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October 7, 2023
If you pay any attention to popular health articles, you’ve probably seen a lot of scary headlines about dietary fat. You might even believe that eating a healthy diet is synonymous with eating a low-fat diet. This simplistic attitude overlooks the fact that fat plays several vital roles in your body and that dietary intake of fat is not only unavoidable but also necessary for good health. Eating healthy fats is a simple and delicious way to boost your nutrition and your health.
In addition to providing energy, fat acts as both transport and storage for vitamins A, D, E and K. These nutrients are referred to as fat-soluble vitamins, and you need fat to help your body absorb them properly. Fatty structures are also a major component of many parts of your body, including the membranes that literally hold your cells together. Your brain, nerves and other organs could not function properly without fat. Fat is also good at carrying and enhancing flavors, which means that adding some fat to vegetables and whole grains can make them more enjoyable and help you stick to your healthy eating plan. These are just a few of the reasons why you should not be afraid of all fat. Instead of cutting fat out of your diet, you should focus on improving the quality of the fats you eat.
While unhealthy saturated fats are often pervasive in a diet heavy in greasy or processed foods, the good news is that healthier choices are also easy to find. Some of the best sources of fats may be in your kitchen or pantry right now.
Cooking oils like corn oil, soybean oil, sunflower oil and olive oil contain omega-6 fatty acids. These are associated with lower triglycerides and cholesterol. Some vegetable oils are also a good source of vitamin E, an essential nutrient for your skin, blood vessels and brain. Most margarine available today are made from plant-based oils and are also a source of healthy fats.
Oily fish including tuna, mackerel, salmon and sardines contain omega-3 fatty acids that are believed to benefit the health of your heart and blood vessels and may also reduce your triglyceride levels. Fish have long been called “brain food” for good reason; research suggests that eating fish may reduce your risk of stroke and even possibly improve your memory and concentration! As with all foods, how you prepare your fish matters. Skip the frying pan, and grill or broil your fish instead.
Eggs might be a surprising addition to this list, but experts have reevaluated the nutritional content of the humble egg in recent years. Dietary cholesterol is now considered less of a concern than it once was. You can enjoy your morning scrambled eggs or omelet in the knowledge that you are getting a lot of healthier fats in addition to vital protein, antioxidants and B-vitamins.
Avocadoes are another good source of beneficial monounsaturated fats. These creamy fruits are good for your heart and may even reduce your risk of type 2 diabetes. Avocadoes are highly prized because they are a versatile way to obtain not only health fats but also key vitamins and even fiber. From guacamole to salads to smoothies and more, you’ll find many ways to use avocado in your healthy meal plan.
Nuts like walnuts, pecans, peanuts, cashews and almonds are sources of good fats. The best way to eat nuts is in their most natural form, without added salt or sugar. You can also enjoy nuts as a condiment or topping in the form of nut butters such as peanut butter or almond butter. You should always consider the calorie density of nuts and add them to your diet in moderation.
Seeds are similar to nuts in their nutrient profile, particularly in their rich omega-3 content. Sunflower seeds, chia seeds, pumpkin seeds, and flaxseeds are just a few examples of these healthy snacks that can help you pack healthier fats into your diet, along with fiber and other nutrients.
The clear takeaway is that there are numerous enjoyable and versatile options for adding essential fats to your daily meals. While many healthy sources of fat come from plants, you can also enjoy eggs, several types of fish and even a leaner cut of meat from time to time without fear. For additional help incorporating healthy fats into your life, check out the Prospre meal planning app today.
