Good Fats

April 5, 2008 at 11:43 am 3 comments

As a follow up to John Berardi’s nutrition tip of the week below, here are some more sources of good fats. Note that all oils should be cold pressed and unprocessed. As cold pressing is a bit of a plus for oils, if it is, it’ll say so on the label.

For most of us trying to lose weight, it’s a bit of a mental leap to think that eating more fats is good for us. But it is. Eating good fats actually improves the type of cholesterol in your blood and reducing the risk of heart disease. It’s also important for brain and joint health and overall general wellbeing.

From the point of view of weight loss, omega 3 fats counter some of the effects of insulin resistance and so can help promote weight loss. While too much fat will likely lead to a calorie excess, what we should be aiming for is a change in the type of fats we are eating. Reduce the amount of saturated fats we eat, try and avoid trans-fats altogether, and try and get more of our fats from sources of the good stuff. Check out the table below for some examples.

Good fats Good sources
Monounsaturated Olives and olive oil, peanuts and peanut oil, rapeseed oil, avocados, nuts, seeds
Omega 3 Oily fish (eg. pilchards, salmon, mackerel, sardines, fresh tuna), flax seeds and flax oil, unrefined canola or soybean oil, walnuts, avocados
Omega 6 Any kind of plant oils, seeds (eg. pumpkin, sunflower, sesame, hemp)
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Entry filed under: fat loss, heath and fitness, nutrition, Precision Nutrition, weight loss.

Nutrition Tip of the Week no. 15 Airplane Food

3 Comments Add your own

  • 1. Cynthia  |  April 5, 2008 at 9:26 pm

    Don’t forget a good saturated fat… coconut oil!

    You know, I have trouble getting my saturates at 1/3 of my fats… they are usually more like 1/4 or 1/5. I don’t worry about it much, as I know I’m getting some.

    Avoiding the trans fats gets tricky… those are in a lot of items that you might not even suspect. Once, hubby brought home some flavored, slivered almonds, kind of a salad topping. I looked at the ingredients and ACK… trans fats!

    Reply
  • 2. wellsphere  |  April 24, 2008 at 10:51 pm

    Great article, thanks for sharing it! Would love to feature you on Wellsphere.com, a site that helps people to live healthier. Can’t find a contact form so thought I’d comment; look forward to hearing from you. Thanks, Larisa

    Reply
  • 3. Cynthia  |  May 25, 2008 at 12:23 am

    Would you believe I ordered some hemp seeds yesterday? Decided I had to try them for fun!

    Reply

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Blubberbegone Stats

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  • 1. Crack 15 stone (210 lbs) for the fourth and final (I hope) time.
  • 2. Lose 10% of my body fat (14 stone 4).
  • 3. Fit into a size 18 (US 16).
  • 4. Get my body fat below 40%
  • 5. Lose another 10% of my body fat (12 stone 12/180 lbs).
  • 6. Get my BMI under 30 (12 stone 9/177 lbs) - no longer obese, just overweight now.
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  • 2. Increase continuous jogging time to 30 mins.
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