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Dietary fat has been studied for many decades and some views have changed over the years on what was learned through scientific research.  It is important to choose the right amount and kind of fat in the diet while trying to lose weight. The benefits of dietary fats include satiety, protection against heart disease, skin health, and nutrient absorption of fat-soluble vitamins to name a few. Let’s sort out the different types of fats.

Good Fats:

Mono and Poly-unsaturated fats.  These are plant-based sources of fat coming from oils, olives, avocados, seeds, & nuts. 

Omega 3 Fatty Acids: These type of fats are found in fatty fish, flaxseed, & nuts.

These good fats are thought to reduce the risk of heart disease.

Bad Fats: 

Saturated Fats.  These are found in animal products and tropical oils like palm and coconut.

Trans Fats.  These are the artificial type of trans fats found in preserving foods and are labeled as “partially hydrogenated” fats in the food label. They are commonly used in icings, baked goods, cookies, margarine, and some microwave popcorn.

These types of bad fats are thought to increase the risk for heart disease.

Your diet overall should have about 30% of your calories coming from fat (with less than 10%  from Saturated Fats).

To reduce the amount of Saturated/Trans fats in your diet:

  • Choose whole grains, lean meats, and fruits & vegetables  
  • Trim all visible fat from meats  
  • Use fats sparingly especially oils, dressings, and heavy sauces
  • Include a vegetarian meal for one day of the week
  • Limit high-fat dairy
  • Read food labels to determine fat content

For more information on our Weight Loss Programs visit our website at WeightLossNebraska.com.

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