Eat right for summer: facts about fats
Nutritional therapist Delyth Johnson
Continuing with how to eat to get in shape for summer, nutritional therapist Delyth Johnson looks at fats and how to choose the right fats for weight management and health. You are to continue working on reducing sugar intake by opting for natural fruits and vegetables.
Fat and Oils
Not all fats and oils are equal. Your body needs the right fats for weight management and overall health. Fat is a vital ingredient for the body. Cholesterol is used to make stress and sex hormones (cortisol, adrenaline, testosterone, oestrogen and progesterone. Fats are needed for the structure of every single cell in the body of which there are trillions. The right fats enable nutrients and hormones into the cell and waste products out. Fats enable cells to talk to each other and send messages, crucial for all our body processes. You want to eat the fats that tell your genes healthy messages while avoiding fats that provide unhealthy messages.
Eat more:
Omega 3 fats: Oily fish e.g. wild salmon, mackerel, anchovies, rainbow trout (x2 per week). Flaxseeds and flaxseed oil (handful/tablespoon daily). Walnuts, pumpkin seeds and hemp seeds (handful daily). These fats turn on your fat burning DNA and are anti-inflammatory, immune balancing and vital for cellular health
Monounsaturated fats: Extra virgin olive oil. Walnuts, hazelnuts, almonds, brazil nuts, cashews, avocado, sesame seeds, pumpkin seeds. Are also anti inflammatory and may support the immune system. Use olive oil to cook with.
Reduce:
Saturated fats: Pork, lamb, beef, chicken, and dairy foods. Avoid fatty cuts of meat, and food cooked or prepared in high amounts of saturated fats. Choose lean, organic, grass fed derived meat (less saturated fat, hormones, pesticides and antibiotics).
Omega 6 vegetable oil: Commercially available vegetable oils including safflower, corn, and more. High amounts can contribute to inflammation. These fats are abundant in cooking oils and processed foods.
Avoid:
Hydrogenated and trans fats: Found in processed foods in particular crisps, chips, margarine and spreadable butters. These fats are not natural but manmade.
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Delyth Johnson is a qualified nutritional therapist.
For more information about nutritional therapy, visit Delyth Johnson’s website, email info@delythjohnson.co.uk or call 07525 715008.
Related:
Shift some weight and spring into summer