Why do you need fat?
- Fat protects your organs and keeps your body at the right temperature.
- Fats provide energy.
- Fat-soluble vitamins like vitamins A, D, E, and K need fat to do their job in your body.
DON’T EAT:
Trans fats can raise your bad cholesterol levels which is unhealthy. They’re found in vegetable shortenings, some margarines, and snack foods.
EAT ONLY A LITTLE:
Saturated fats are found in cheeses, milk, butter, cream, bacon and other meats with visible fat, as well as some plants like coconut, cocoa butter, and palm and canola oils. Go ahead and eat saturated fats but make sure you don’t eat too many. You want to be eating more unsaturated fats than saturated fats.
EAT UNTIL YOU'RE FULL:
Unsaturated fats have been shown to be good for your health by lowering the bad cholesterol levels and raising the good cholesterol levels. These fats are found in fish, nuts, seeds, avocados, olives, and oils like olive oil and canola oil. Eat more of these foods then foods that have saturated fats.
Can I eat fat?
Yes! Try to eat fat with every meal and snack. You will want to eat fat instead of carbs. Fat will help you fill up quicker which will help you lose weight. But remember that unsaturated fats will also help to make you healthier.
What are sources of fat?
Fats are found in dairy products, butter, oils, meats, eggs, nuts, seeds, avocados, and coconuts. Some fat-containing foods and drinks are labeled as fat-free. These items are usually higher in carbohydrates and sugar than the original fatty versions.
If you are on a low carb diet, you can eat fatty foods but avoid fried foods and junk foods that are high in fats and carbs.
Modified Source: Beth Marks, J. S. (2010). Health Matters: The Exercise Nutrition Health Education Curriculum for People with Developmental Disabilities. Paul H. Brookes Publishing Co.
