Tips for Upgrading Your Diet Tip #3

There's a lot of talk about "fats" in the diet today. From low fat diet recommendations, the keto diet adherents, to those who advocate the "magic" of specific types of fat - it can all make for some interesting and confused reading! One thing we know for sure, and is agreed upon by all - fats are essential to our health. They help to regulate metabolism, boost immunity, absorb vitamins, produce hormones, serve the nervous system...and the list goes. One benefit for those working on weight control is that fat intake can result in a greater sense of fullness and meal satisfaction, meaning less calorie intake overall.

Generally, the less processed a product is, the better the option it will be. This is true for fats as well. I rarely add oil/fats to my foods (I usually even stir fry in water), preferring to eat my fats as whole foods - plain olives, whole avocados, eggs, nuts, seeds, fish etc. If you do add oils, aim for those with less processing and look for the words "extra virgin" or "cold pressed" to help as guide. Above all, avoid hydrogenated/trans fats. These are universally agreed (based on current science) to be harmful to health.

So, how much fat should you be consuming? A simple measure is to consider the size of your thumb and keep your fat intake to about that size - for women 1 thumb worth of fat per meal is a good guide, for men, 2 thumbs of fat per meal. A little goes a long way!