Dietary Fats: The Truths, Pros & Cons

One of the biggest surprises for some people is the fact that we are supposed to have fat in our diets – and not just a little either. It is recommended that 20-35% of our daily intake of food should be a fat source. Dietary fats are important for our body functions such as digestion, absorption and transportation of fat-soluble vitamins. They also keep us full longer. The downside to fats is that they are very calorie dense, therefore, we need to be mindful that we aren’t overeating with high fat foods. Here’s some tips and tricks: 1) Rather than getting more plant based fats (due to their high calorie content regardless of the type) try to think of cleaning out the bad fats (saturated and trans fat) and replacing them with plant-derived unsaturated fats as much as possible. 2) Just because a food label says "0 grams trans-fat" on the nutrition facts doesn't mean it doesn't have any trans fats present. Opt instead for natural, whole foods. 3) Put salad dressing and sauces on the side and dip your fork as a way to get the same flavor without consuming the entire portion. 4) Swap out mayo and sour cream with 2% plain Greek yogurt. It's great for dips and condiments to save on the fat and calorie content and provide an even bigger boost of protein, probiotics and even calcium! Heart-healthy snacks 100 calorie guacamole cup with cucumber slices, 1/4 cup hummus + carrot sticks, 1/4 cup Greek ogurt dip + 12 Beanitos, Beet or kale chips drizzled lightly with olive oil, black pepper and garlic powder baked at 425 degrees for 15 minutes, Celery + tablespoon almond butter, 1/4 cup mixed nuts

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