Fat is very important to our health. While sometimes it gets a bad name there is no doubt that we do need some fat in our diet to ensure we stay healthy. As you probably already know, dietary fats are packed with energy; oils and solid fats both contain about 120 calories per tablespoon, so less is definitely more. That said, fat is a vital source of energy during long, lower to moderate-intensity exercise and for the body at rest. As well as fuelling up on carbs, you can rely on your body fat stores for energy on days you are doing a slower paced workout.
Essential fatty acids are used to make hormones, support the immune system and help form cell structure. It’s also known that fats assist in the absorption of the vitamins A, D, E, and K. Including a small amount of fat as part of your regular meals and snacks also helps to keep appetite under control and blood sugar levels at a sensible level.
It’s important to remember that not all fats are friendly. To lower the risk of heart disease and inflammation, you should only occasionally eat foods containing saturated fats. Saturated fat can be any of the following: animal fat, coconut oil, palm oil, and palm kernel oil. Also be sure to avoid trans fats such hydrogenated oils, fried and highly processed baked foods.
However, since dairy and animal products provide high quality protein and nutrients to support strength and training you should opt for leaner choices, such as skimmed milk, low-fat cheese, and lean, trimmed meats like chicken.
Most of the fats we eat should come from fish and plant sources. These mono- and poly-unsaturated fats are usually liquid at room temperature and are far more healthy that their saturated counterparts. Healthy sources of fat include fatty fish, nuts, seeds and their oils. Also be sure to use vegetable oils, spreads made from a vegetable oil base, avocado, olives, and soy.
Comments are closed.