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What’s the skinny on fat?

April 9, 2016

In the world of fitness, it’s not uncommon for there to be a reversal of conventional wisdom, and the war on fat is a perfect example.

In the '80s, fat received an undeserved bad reputation mainly because people began confusing the negative effects of human-made fats produced in laboratories with natural fats that are essential to a healthy diet.

More recently, good fats have finally received long-overdue credit for numerous health benefits and should be an important part of your diet.

See below for five great ways to get your daily dose of good fat with these common food options.

Extra virgin olive oil

For decades, scientists tried to figure out why the people living in the Mediterranean area had a lower incidence of heart disease. There is no doubt the frequent use of olive oil was a piece of the healthy puzzle. Olive oil is high in monounsaturated fat and is great for cooking because it remains stable at high temperatures.

It's also great for salad dressings and marinades. My favorite recipe for adding good fat to my diet is combining freshly shaved brussel sprouts with olive oil and a tablespoon or two of parmesan cheese. Mix thoroughly and you have a tasty addition to any meal.

Almonds

Peanuts are often thought of as a healthy snack, but this is not always the case, because most nuts are roasted in bad oils and then smothered in salt. Raw, sodium-free almonds are a different story. Almonds contain fewer carbohydrates and can be a source of good fat and an excellent choice when eating between meals. It’s easy to just have a handful or two because they help curb your appetite. I love to keep almonds around when eating a healthy diet because they keep me from going off the rails when I need a treat. Although almonds are a healthy option, remember they are still calorie-dense, so you should limit the amount you eat a day. I recommend a quarter cup for those trying to lose weight.

Avocado

Avocado is a tasty way to add fat to your diet because it can be put in salads or substituted for cheese on any sandwich. You can even make your own healthy guacamole with a little bit of creativity. Avocado is rich in monounsaturated fats and is healthy for your heart, making it another top food choice and an excellent way to include fat while substituting for other more calorie-dense foods.

Fish

If reducing inflammation, helping prevent cancer and increasing brain function sounds like a good deal to you, be sure to include two to three servings of fish to your diet weekly. Cold-water fish, such as cod, mackerel and salmon, include omega-3 fats, one of the most powerful good fats of them all. As a bonus, fish are also high in protein, giving you a two-for-one healthy bargain.

Green leafy vegetables

Remember when your parents told you to eat your vegetables? Well, it turns out they were right. In addition to the vitamins and minerals you get for choking down a helping with dinner, who would have guessed that good fat was part of the benefits? Vegetables like spinach, brussel sprouts and kale include valuable omega-3s your body can't produce, so you have to get them from food. Be sure to include three good-sized portions of green leafy vegetables daily with meals and gain the positive effects of these nutritional powerhouses.

So remember, don't be afraid of a little fat as long as you understand the difference between the good and the bad, and be sure to include several of the healthy options above in your diet and reap the benefits of these awesome foods.


Chris Antonio is a personal trainer and former world-class weightlifter. He has been lifting for more than 20 years and has trained a wide variety of clients. To send a question to the Ask the Trainer column, email Chris at Askthetrainer@antoniostraining.com or check out AntoniosTraining.com for training tips, news and inspirational stories.

 

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