Five Quick Tips for Choosing Healthy Fats

By: Sarah Holvik, B.Sc. Nutritional Science
 
Adelle Davis once said “We are indeed much more than we eat, but what we eat can nevertheless help us to be much more than we are”… and how right she was. The types of fats you choose to eat in your daily diet can make a huge difference in your overall health. Here are some great ideas to help keep your fat intake on track.
 
1. Use unsaturated fats such as olive and canola oil for cooking and baking. They are heart-healthy and very tasty when used in delicious oil-based vinaigrettes.
 
2. Make sure to read the labels to make sure your foods are trans fat free. Also, stay clear of fried foods, biscuits, and baked goods when eating out as these foods are often loaded with trans and saturated fats. 
 
3. Make the switch from butter to soft tub margarine. The margarine product should have zero grams of trans fat, and the label ingredient list should not contain partially hydrogenated oils. For an even healthier choice, choose a margarine with olive oil or one that has been enriched with omega-3 fats.
 
4. At least one good source of omega-3 fats should be included in your diet each day. Fatty fish such as salmon, tuna, halibut and herring, walnuts, flaxseed, soybeans, pumpkin seed and canola oil all provide essential omega-3 fatty acids and help to keep you healthy and energetic during the winter.
 
5. Always choose lean meats and low-fat dairy products. Beef, pork, lamb, and dairy products are high in saturated fats, but by choosing low-fat milk, cheese and yogurt and lean cuts of meats with little fat marbling throughout, the saturated fats will be reduced.  Skinless chicken and tofu are great low fat, high protein meat alternatives. 
 
To summarize:

• Choose healthy fats
• Limit saturated fats
• Avoid trans fats
• Consume omega-3 fats every day

 
Vancouver Nutritionist Sarah Holvik is the owner of nutrition consulting company Manna Health Group. She welcomes questions at sarah@activelivingprogram.com.