Fats: The good, the bad and the downright ugly!

Fat-Friendly Lifestyle Tips


One of the big questions today is how much fat we should eat. Some people agree with low-fat diets and others say that this limits the healthy fats. If you want to know more, here are some tips to help you get the fat you need but not the fats that you don’t want.

Eating is a favorite pastime for folks. Most of the important occasions in your life revolve around food. We eat when we are happy, we eat when we are sad and we eat when we are hungry.

So here are some fat-friendly tips to help you get the fat that you need in your diet without going too far into the saturated fat spectrum.

That brings up another topic: What fats should you eat?

Some people categorize fats as good or bad, but we are going to get a little more technical and use their real names so you know what to look for on food labels.

There are good fats: polyunsaturated fats and monounsaturated fats.

There are also bad fats: trans fats and saturated fats.

Let’s begin with the fats that are going to be healthier for you to eat. Think about nuts. Nuts are a great source of polyunsaturated and monounsaturated fats. Eating a handful can be a filling snack because they also contain fiber.

Eat some beans. Beans are a good source of plant protein but without the saturated fat that accompanies most meat protein sources. At least once a week, try substituting beans for meat as your main dish for dinner/and or lunch.

Use polyunsaturated oils when cooking. If your recipe calls for using butter to sauté your food, instead use olive oil or a nut oil. Even better would be to use a non-stick pan and eliminate added fat altogether. Remember not to over heat the oil as this causes it to oxidise.


Make your own salad dressings. Many of us need to have a little dressing with our salad. Lighten your touch with an oil and vinegar mix that is infused with herbs. You can use a cruet and make your own at home. Try flax seed oil or walnut oil to add a nutty flavor to the dressing.

Visit the butcher. At the butcher you can select your cuts of meat and also have them trim off all the excess fat. To add flavor, marinade the meat with spices before cooking.

There are ways to limit your fat but not the flavor of your meals. Eat your favorite foods but with a healthy twist.

So, in a nutshell.... Avoid Trans fats and saturated fats and increase your intake of mono- & poylunsaturated fats found in nuts, seeds, fish, avocado's and their oils.