THE NEED FOR FAT

Eating the right fats can help you lose fat, absorb nutrients, gain muscle and protect joints. I know it sounds odd, but we need fat to burn fat. Trust me!
Here are the differences as well as the best food sources of these healthy fats:
Monounsaturated Fat remains liquid at room temperature but may start to solidify in the refrigerator. Foods high in monounsaturated fat include olive oil, peanut and canola oils. Avocados and most nuts also have high amounts of monounsaturated fat.
Polyunsaturated fat is usually liquid at room temperature and in the refrigerator. Foods high in polyunsaturated fats include vegetable oils, such as safflower, corn, sunflower, soy and cottonseed oils.
Omega-3 fatty acids are polyunsaturated fats found mostly in seafood. Good sources of omega-3s include fatty, cold-water fish, such as salmon, mackerel and herring. Flax seeds, flax oil and walnuts also contain omega-3 fatty acids, and Small amounts are found in soybean and canola oils.
(information provided by the Mayo Clinic)

Tip: Do consider fats in your caloric allowance. Fats are higher in calories so you don't want to eat TOO much fat. Just a little goes a long way!

Calorie per gram
Fat = 9 cal / gram
Carbohydrates = 4 cal / gram
Protein = 4 cal / gram
Alcohol = 7 cal / gram

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