All About Dietary Fats
Fat’s are often misunderstood and feared, and I am here to tell you as a Nutritionist that the right sources of dietary fat are vital for good health. It is true that some fats are unhealthy, but it is important to differentiate between the good and bad.
Eating a balanced diet that includes adequate dietary fats can lead to better sleep, more energy, stable blood sugar and reduced cravings for unhealthy foods. Fat intake is also vital for healthy hormones, cardiovascular health and absorption of vitamins such as A, D, E and K. The minimum recommendation for health is 0.8g - 1g of fat per kilogram of bodyweight.
The different types of dietary fats:
Healthy Sources of Fats: Unsaturated: including mono-unsaturated and poly-unsaturated fats which contain omega 3’s & Saturated: the ones that tend to get a bad name. But the truth is not all saturated fats are bad, the saturated fats found in natural foods such as avocado and coconut oil are good for us, however the saturated fats in processed foods are the ones that are unhealthy.
Avocado, flaxseeds and flaxseed oil, unrefined coconut oil, chia seeds, wild caught oily fish and salmon, nuts & seeds, extra virgin olive oil, egg yolks, cod liver oil, full fat dairy, grass fed meat
Unhealthy Sources of Fats: Trans fats: the ones to avoid altogether
Packaged, processed and fried foods such as crisps, pastries, biscuits, ice creams, chocolate & lollies, processed meats like salami & sausages, margarine
Health Benefits of Dietary Fats:
Fat for your hormones
Healthy fats are important for production and regulation of reproductive hormones, especially important for women. Low fat diets are detrimental to female health as they halt the production of important sex hormones such as progesterone and estrogen which can lead to irregular menstrual cycles and infertility.
Fat keeps you fuller for longer
Eating fats alongside carbohydrates slows down the absorption of carbohydrates and helps to keep blood sugar levels stable to reduce cravings and fatigue.
Fat for your brain
Did you know your brain is made up of 60% fats? Fats are known to be important for brain health, better cognition and memory, and shown to be protective against depression and Alzheimer’s.
Fat for skin health
Higher fat intake has been associated with increased skin elasticity and hydration, which can equate to fewer wrinkles.
Healthy high fat foods are a great way to incorporate more flavour, satisfaction and nutrition into your diet. I have put together a healthy and delicious recipe to help you get your daily intake of fats in!
Healthy Chocolate Coconut Fudge Slice
Here’s what you will need:
- 1 cup of organic unrefined coconut oil
- 2 tablespoons cacao powder
- ¼ cup pure maple syrup
- ¼ cup almond butter
- 1 tsp pure vanilla extract
- 2 - 3 servings of NH Chocolate Swirl THRIVE Protein Powder
- 2 servings of NH Naked Mousse mix, made up as per instructions
Here’s how to make it:
- Add all ingredients to a mixing bowl and stir until a creamy and smooth texture
- Transfer mix to a lined pan and spread it evenly
- Let set in the fridge for 1-2 hours
- Spread NH Naked Mousse on top and let set again in the fridge for 1 hour
- Cut, serve and enjoy!
This fudge can be made beforehand and stored in the freezer until ready to serve, just add the mousse on top before serving.
Wanting a sweet treat whilst not going overboard on sugar and getting some healthy fats in? Our NH Naked Mousse mix is made on a coconut milk base which is also a healthy source of fats, plus is also gut-friendly, vegan, gluten, dairy & refined sugar free.