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Let’s face it: “Skinny” is in.  That buzz word is in the title of top-selling cookbooks, it catches our eyes as we walk by the magazine section in the grocery store, and it’s (too) often interlaced in many of our conversations throughout the day.  On the flip side, “fat” is a word that we associate with our embarrassing lumps and bumps and it’s the reason that weight loss supplements and programs are a multi-billion dollar industry.  But what if we were to change our view on fats and start focusing on what it’s purposed for: organ protection, insulation, and hormone production – rather than letting our fear and loathing of fat control us?

How can you decipher a healthy fat from a bad fat – and how much fat is too much? The most important thing to know is that fats should make up 20 – 35% of your daily intake but should come from healthier sources, which lower your risk of heart disease and LDL (bad) cholesterol.  Below I have described the types of fats, listed healthy sources, and exposed the fats that you should limit or kick out of your diet completely:

What are the healthy fats?

Monounsaturated fats:

-          Avocados (1/4 of avocado is 1 serving)

-          Nuts (walnuts, pistachios, almonds, brazil nuts) – aim for raw, unsalted

-          Seeds (flax, sunflower)

Polyunsaturated fats:

-          Olive oil, peanut oil, or canola oil, vegetable oils (safflower, corn, sunflower, soy, and cottonseed oils), nuts and seeds.

Omega-3 fatty acids:

-          Salmon, Mackerel, Herring, Mahi Mahi, Tuna, Halibut

Low fat Dairy

Eggs: limit to 2-4 regular eggs or 14 liquid egg equivalents per week

What are the fats that should be limited?

Saturated fats: Animal products (such as meat, poultry, seafood, eggs, dairy products), lard and butter, and coconut, palm and other tropical oils

-          Should be less than 10% of daily intake

-          Trim off visible fat

Trans fats: Partially hydrogenated vegetable oils, commercial baked goods (boxed items in your grocery store), fried foods, shortening, butter, and margarine

Nutritional References: Mayo Clinic and the American Council on Exercise (ACE)

Amy Walker, our “Fitness Friday” guest Blogger, is a Certified Personal Trainer through the American Council on Exercise and holds additional certifications through the Cooper Institute of Dallas that include: Nutrition and Dietary Guidance, Special Populations, and the Biomechanics of Resistance Training. Amy owns and operates FitLab Metabolic Services in Peachtree City.