14/08/2025
Let's talk about eating fats!
Are all fats bad to feed our families? Certainly not but you need to consume the right ones! Healthy fats are the types of fats your body actually needs—not the ones that clog arteries and fuel inflammation.
They support your brain, hormones, cell structure, and even help you absorb fat-soluble vitamins (A, D, E, K). Children require enough of them for normal development! So instead of avoiding fat, learn more about how to balance your diet and eat the healthy ones!
Main types of healthy fats:
1. Monounsaturated fats – help improve heart health and reduce bad cholesterol.
Sources: Olive oil, avocado, almonds, cashews, peanuts, macadamia nuts.
2. Polyunsaturated fats – especially omega-3 fatty acids, which reduce inflammation and support brain health. Omega-3 sources: Salmon, sardines, mackerel, chia seeds, flaxseeds, walnuts. Omega-6 sources (in moderation): Sunflower seeds, pumpkin seeds, sesame seeds.
3. Natural saturated fats – in reasonable amounts, these can support hormone production and cell health.
Sources: Coconut oil, grass-fed butter or ghee, pasture-raised meats, dark chocolate.
Benefits of healthy fats:
1. Improve brain function and memory.
2. Support hormone balance.
3. Keep you full longer and help manage weight.
4. Reduce inflammation (especially omega-3s).
5. Aid absorption of key vitamins.
Fats to avoid or limit:
1. Trans fats (found in processed snacks, margarine, fried fast foods).
2. Highly processed seed oils (corn, soybean, canola) when overheated or in large amounts.
