WASHINGTON — Throughout the 1980s and ’90s and the better part of the 2000s, the word “fat” was feared by dieters and fitness fanatics. And as the low-fat, high-carb trend prevailed, food brands found additives and ingredients to replace fat content while still maintaining the food’s taste.
But it turns out that cutting fat from the diet completely left Americans fatter.
Now, nutrition experts say fats aren’t bad — as long as you eat the right kinds.
“I always tell my clients, when it comes to fats, I am more concerned with the type of fat than the amount of fat,” says Kait Fortunato, a registered dietitian and founder of Rebel Dietitian.
“One might think that cutting fat from your diet would equal losing body fat, but the two don’t go hand-in-hand. The omega-3 fats in particular have great health benefits for our bodies and can help lower triglycerides and cholesterol.”
Fortunato says there are four good reasons to incorporate fats into your diet:
Fat helps keep you full: “Including a source of healthy fat at every meal can help with satiety, because fat takes longer to digest and stays in the stomach longer,” she says.
Fat makes your nails and hair strong: “Fats are responsible for the health of every cell in your body. They help nourish the follicles surrounding your hair and nails, making them grow full and strong.”
Fat helps you absorb fat-soluble vitamins: “Fat also helps you digest fat-soluble vitamins like Vitamins A, D, E and K. Without eating any fat, your body would be deficient in these nutrients. Fat is an essential part of every cell and is essential and some studies show it can help boost mood.”
Fat can help with inflammation: “Fats help to alleviate joint aches and pains and lower inflammation in your body.”
There is no shortage of foods that contain the “good fats.” Fortunato says these fats can be found in nuts and nut butter; fatty fish, such as salmon and sardines; olive oil; avocados; and flax, to name a few.
To more easily incorporate these healthy fats into your diet, Fortunato suggests adding ground flax into your morning smoothies, topping your sandwich with sliced avocado and keeping nuts in your purse for “an omega-3-filled healthy afternoon snack.”
Kait Fortunato is a registered dietitian at Rebecca Bitzer & Associates and serves on the board for the DC Metro Area Dietetic Association. Kait focuses on individualizing her recommendations to have each client see results and live a healthier, more productive life, and she works to help people enjoy food and eat the foods they love. Kait lives in the D.C. area and loves trying new restaurants and activities around the city. Visit Kait’s blog, Rebel Dietitian, and tweet her @Rebel_Dietitian for recipes, nutrition tips and activities in the Washington area.
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