Dietary Fats – Which ones and how much?

 

When it comes to incorporating fats into your diet, people tend to think everything should be “low-fat”,  or may be unsure how much fat they should consume and from what sources. It’s important to keep in mind that while fats should be consumed with some moderation, they also provide numerous health benefits that should not be overlooked

 

Here are three reasons why including healthy fats in your diet is important:

• Nutrient Absorption: Many vitamins and nutrients, such as vitamins A, D, E, and K, are fat-soluble, meaning they require fat to be absorbed and utilized by the body. Including healthy fats in your meals helps enhance the absorption of these important nutrients, promoting overall health and well-being.
• Cell Structure and Function: Fats are essential components of cell membranes and play a crucial role in maintaining cell structure and function. They help regulate the transport of nutrients and substances in and out of cells, support cell signaling pathways, and contribute to the integrity and flexibility of cell membranes.
• Hormone Production: Healthy fats are necessary for the synthesis and production of hormones in the body. Hormones play a vital role in numerous physiological processes, including metabolism, reproduction, growth, and stress response. Consuming adequate amounts of healthy fats supports hormone balance and overall hormonal health.

Health Canada recommends that fats should contribute between 20% and 35% of total daily calories. Within this range, they emphasize choosing healthy sources of fats, particularly unsaturated fats. For example, a 2,000-calorie diet would correspond to about 44 to 78 grams of fat per day.

Examples of nutrient-rich, unsaturated fat sources and what benefits they have in store are:

• Avocado: Avocados are rich in monounsaturated fats, which are heart-healthy fats that can help lower LDL (bad) cholesterol levels while maintaining or increasing HDL (good) cholesterol levels. They also contain fiber, potassium, and various vitamins and minerals, making them a nutritious addition to any diet.
• Salmon: Salmon is a fatty fish that is an excellent source of omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Omega-3 fatty acids are known for their anti-inflammatory properties and are beneficial for heart health, brain function, and reducing the risk of chronic diseases such as heart disease and arthritis.
• Nuts and Seeds: Nuts and seeds such as almonds, walnuts, chia seeds, and flaxseeds are rich in healthy fats, including monounsaturated and polyunsaturated fats, as well as omega-3 fatty acids. They also provide protein, fiber, vitamins, and minerals. Consuming nuts and seeds in moderation may help reduce the risk of heart disease, lower LDL cholesterol levels, and support overall health and satiety.

Health Canada also advises limiting saturated (butter, cheese, fatty cuts of meat) fat intake to less than 10% of total daily calories and to avoid trans (cakes, cookies, french fries, donuts) fats as much as possible. Saturated fats are mainly found in animal products such as red/cured meats and dairy, while trans fats are often found in processed and fried foods.

As with any dietary guideline, individual needs may vary based on factors such as age, sex, activity level, and health status. It’s always a good idea to consult with a healthcare professional or registered dietitian for personalized nutrition advice tailored to your specific needs and goals.