The Good Fats That Your Family Needs in Their Diet

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While fat has received much backlash over the past decade, we now know that not all fat is created equal. While bad fats can cause weight gain and increase your risk of certain diseases, good fats can help protect your body and provide you with energy. In fact, eating small amounts of healthy fats, like Omega 3 and other natural sources are essential for living a happy, healthy life. By paying attention to the good and the bad fats in your diet, you can begin to take a positive step to better health for you and your family.

So what are the different types of fats and how much of them should we eat?

Maximise: unsaturated fat

Unsaturated fats are considered the ‘healthy fats’ as they play a vital role in creating a balanced daily diet. This fat is special because it helps lower cholesterol levels, which is a risk factor in developing heart disease*. And here’s the good news; it’s not hard to find these fats in food!

Unsaturated foods to try: nuts, avocado, peanut butter, vegetable oil-based products, sardines, seeds and salmon.

Moderate: saturated fat

Saturated fat is commonly viewed as ‘in-between fats’. It is found in animal products and coconut oil, but it also often finds its way into many sweet cakes and snacks, which is why this type of fat has received a bad rap. It’s impossible to avoid saturated fats all together, but just be aware of how much you’re consuming each day, and swap full fat options for low fat options when you can.

Saturated fat foods to eat in moderation: cakes, biscuits, commercial snacks, meat and eggs.

Avoid: trans fats

Trans fat, also known as trans fatty acids, hide in small amounts across a wide selection of foods. They are seen as a ‘bad’ fat because they can increase cholesterol levels in the blood. Trans fat is also known to decrease the level of good cholesterol, undoing all of the benefits that unsaturated foods deliver.

Trans-fatty foods to stay clear of: fried foods and baked goods like cakes, crackers, pie crust, store-bough pancakes, ice-cream, frozen dinners, canned goods.

There are countless choices for good fat foods that it’s getting easier and easier for you and your family to make the switch. Want to start today? We’ve created recipes for avocado and chia smoothie, healthy blueberry muffins to start your day right!

https://daa.asn.au/smart-eating-for-you/smart-eating-fast-facts/nourishing-nutrients/the-ins-and-outs-of-unsaturated-fats/

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