The Six Key Elements to Nutrition Planning: Fats

Building meal plans can be confusing with all the contradictory diet advice out there. There are however six key elements every meal plan should include. Today we are diving deeper into element number three: Fats.

Fats are one of three macronutrients. As you recall we have already gone over one of these three big players in our macro line up: protein. 

Fats got a bad wrap a few years back (before everyone decided carbs were bad), but her is a big secret for you and possibly the topic of another blog but all three macronutrients are essential to your health and your bodies optimal performances. Unless you have a medical condition that impacts how your body uses certain things, you doctor can advise you of this. You need fats and each of the other five key elements to nutrition. 

Your body needs fats for several reasons including: 

• Provide energy for the body. Containing 9 calories per gram they have a higher energy punch then either protein or carbohydrates
• Aid in brain function and memory
• Carry fat soluble vitamins and support their absorption by the body
• Helps blood clot, wounds heal and reduce inflammation

Now that we know what fats do, it is important to look at the different types because they are not all created equally.

1. Saturated- fat molecules that have no double bonds between carbon molecules because they are saturated with hydrogen molecules. They are typically solid at room temperature and include things like: fatty beef, pork, butter, cheese and many baked and fried foods. 
2. Trans- There are two types of trans fats found in foods: naturally-occurring and artificial trans fats. Naturally-occurring trans fats are produced in the gut of some animals and foods made from these animals.Artificial trans fats  are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid. Trans fats are typically found in processed and fried foods and baked goods.
3. Monounsaturated- fat molecules that have one unsaturated carbon bond in the molecule(a double bond.) Oils that contain monounsaturated fats are typically liquid at room temperature but start to turn solid when chilled. They are typically found in olive, canola, peanut and sesame oil. 
4. Polyunsaturated- fat molecules that have more than one unsaturated carbon bond in the molecule. Oils that contain polyunsaturated fats are typically liquid at room temperature but start to turn solid when chilled. They are typically found in soybean, corn and sunflower oil.

The American Heart Association recommends limiting the amount of saturated and trans fats you consume and getting most of your dietary fat from monounsaturated and polyunsaturated fats.

Some additional healthy fat options include: fish, nuts and nut butters, avocado, olives and tofu.

 

It is recommended that fats make up 20-30% of your daily caloric intake.

Remember that each one of these keys fits together to make one whole, big picture. You have half of the puzzle so far. Stay tuned for the other half.