Pan Seared Fish with Sauteed Vegetables
Did you know fats can help the appearance of your skin and overall health? Its true! Good dietary fats help your body absorb fat soluble vitamins like A, D, K & E. They also help reduce inflammation, speed healing and are responsible for transferring oxygen throughout the body. Some fats can even help improve heart health, decrease weight gain and alleviate depression. Who new?!
According to the The Centers for Disease Control (CDC), dietary fats for an adult should be 20-35% of your caloric intake. So, the best place to start is to identify good fats.
Polyunsaturated fats provide essential fatty acids and are good fats. Your body can’t make essential fatty acids (EFA’s) so you must consume it. EFA’s play an important role in cell structure and function. There are two types of polyunsaturated fats, Omega-3 Polyunsaturated Fat and Omega-6 Polyunsaturated Fat. Good sources of polyunsaturated fats include walnuts, soybean oil, salmon, evening primrose oil and trout.
Monounsaturated fats are good fats. These are known as ‘heart-healthy’ fats that can to lower the risk of cardiovascular disease, lower bad cholesterol levels and increase good cholesterol levels. Monounsaturated fats are usually liquid at room temperature and have a longer shelf life than polyunsaturated fats. Good sources of monounsaturated fats include olive oil, avocados, nuts and seeds.
If you are already a master of moderating your good fat consumption then kudos to you. However, if you need help, here are a few tips…
- Replace solid fats for liquid oils when cooking or baking. For example, use a vegetable oil instead of butter.
- Moderate your consumption of foods high in saturated fat. I love Blue Bell ice cream but I limit myself to a few servings a month. Making a fruit & yogurt smoothie is just as satisfying and a healthier alternative.
- Remember, too much of anything is bad. If you only eat good fats but eat too much of it, it is just as bad as having an diet that is out of sync.
The truth is, all fats aren’t bad. The key is choosing the right fats and consuming them in moderation. Do you have any tips on ways to increase your good fat consumption? Feel free to share.
Natural. Beautiful. You.®,
Benardett, Creator of Sénica® Products
www.senicanaturals.com