U is for Unsaturated Fats

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NUTRITION TIP THURSDAY

U | Unsaturated Fat

by Lindsey Herr

First thing you should know before reading this article - fats are not evil. Fats are not all treated equally in the world of nutrition.  

There are many types of fats and it is important to distinguish good from bad. Unsaturated fat is a good fat. This is fat that comes naturally from plant foods like nuts, seeds, and some varieties of fish. Animal products like meat and dairy have mostly saturated fats and very little unsaturated fat. To ensure a healthful diet, eat a variety of foods - including ones with good fats. They are packed with vitamins and minerals you need for a healthy body and mind!

Benefit: Lowers risk of heart disease! Consuming a diet that is higher in unsaturated fats and lower in saturated fats has been proven to reduce common risk factors associated with heart conditions.

Unsaturated Fat Sources:

  • Olive oil
  • Avocado oil
  • Fish - salmon mackerel, tuna…
  • Walnuts
  • Sunflower seeds
  • Chia seeds
  • And many more!

Fats to Limit: Saturated fat and Trans fat.

Sources of these: Animal products, baked goods, store-bought snacks etc.

Unsaturated fats can be either monounsaturated or polyunsaturated. Polyunsaturated fats are called “essential” fats because you must ingest them from your food- the body cannot produce the supply it needs. Polyunsaturated fats include the Omega fatty acids that you can read about here.
 

For more information on good fats and bad fats, talk to one of our dietitians!


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