All About Fats
Nurse Notes – June 13th, 2016
Eating the right types of fats in the right amounts is an integral part of achieving optimal health!
1. What is fat?
a. One of the three macronutrients, including protein and carbohydrate, essential for normal
body functioning.
b. Give your body energy, support cell growth, protect organs, keep your body, absorb
some nutrients, and produce important hormones
2. Fats to avoid – raise bad cholesterol, increase inflammation, and lower good cholesterol:
a. Saturated fats: fatty meats, cheeses, butter, whole milk
b. Trans-fats: margarine, partially hydrogenated vegetable oils, shortening, baked goods
3. Healthy fats - turn off insulin, unload unhealthy triglycerides from fat cells, increase metabolism,
improve cholesterol
a. Monounsaturated fatty acids: vegetable oils, nuts, seeds, olives, and avocados
b. Polyunsaturated fatty acids:
i. Omega-3s – flagship of healthy fats: fish
ii. Omega-6s – healthy IF consumed in a 1:1 ratio with omega-3s: vegetable oils
(soybean, corn, sunflower, and safflower oil)
4. How much fat should we consume each day?
a. 2015-2020 USDA Dietary Guidelines:
i. No set limit on total fat intake; however, sample meal plans don’t exceed the
upper limit of the AMDR of 20-35% of total calories
ii. Saturated fat: limit to under 10% of total calories
5. Incorporating healthy fats while on plan:
a.
Essential 1 Heart Health supplement: concentrated in omega-3 fatty acids EPA and DHA
b. Strive for at least two servings of omega-3 rich fish: salmon, tuna, mackerel, herring
c.
Make sure to consume the extra healthy fat servings as part of Lean & Green meal
i. Why?: Stimulate the gallbladder to prevent gallstone formation
There are many ways to incorporate healthy fats into your day, try brainstorming ideas with your Health
Coach! For more information on fats, refer to chapters 9 and 19 of Dr. A’s Habits of Health book.