We need to eat more fat!

Ok so I've been helping a lot of people with their nutrition lately. Everyone is always so quick to eliminate fats from their diet first. That is great if you are eliminating donuts, Little Debbie's, Cheetos, or any other factory produced fat. But at the end of the day when I add up their total fat percentage and it's 2-3% of their daily total that is not good. Usually I like to see 15-20% fat. People are so afraid of fat now, they think it will, well, make them fat. The truth is you NEED fat for your body to function to optimal potential. Did you know that the brain depends on omega-3 fats to fight depression? In order to lose weight and keep your body looking healthy you must eat fat.

Here are some more benefits:

- lowers blood triglyceride levels
- reduces the risk of heart attack
- reduces the risk of dangerous abnormal heart rhythms
- reduces the risk of strokes
- slows the buildup of atherosclerotic plaques
- lowers blood pressure
- reduces stiffness and joint tenderness associated with Rheumatoid arthritis

An omega 3 fish oil supplement may also help improve or prevent the following:

- Alzheimer's disease and dementia
- depression
- heart disease
- cancer
- arthritis
- diabetes
- hyperactivity
- ADHD

So now you know you need fat but where do you get it from that's healthy and how much do you need?

Where to get it from:

Fish: Top source of Omega-3 fatty acids

Seafood is a great source for DHA and EPA Omega-3s, both essential for healthy hearts and brains. Look for seafood rich in Omega-3s, such as:

• Halibut
• Herring
• Mackerel
• Oysters
• Salmon
• Sardines
• Trout
• Tuna (fresh)

The cold case: fortified dairy, juice foods

Functional foods are defined as any food that provides health benefits beyond basic nutrition. These days, supermarkets are brimming with foods enhanced with Omega-3s, from fortified juice to eggs produced by chickens fed Omega-3s in their grain. You'll likely find the following foods fortified with Omega-3 fatty acids:

• Eggs
• Margarine
• Milk
• Juice
• Soy Milk
• Yogurt

Grains and nuts with Omega-3s

Bread and pasta are some of the foods most commonly enriched with Omega-3s. You'll also find them in whole foods like seeds and nuts. When shopping look for Omega-3s in:

• Bread
• Cereal
• Crunchy Oats
• Flaxseed
• Flour
• Pasta
• Peanut butter
• Porridge Oats
• Pumpkin seeds
• Walnuts

Fresh produce with ALA Omega-3s

Vegetables, especially green leafy ones, are rich in ALA, one form of Omega-3 fatty acids. Although ALA isn't as powerful as the other Omega-3 fatty acids, DHA and EPA, these vegetables offer a host of benefits, from fibre to antioxidants, in addition to Omega-3.

• Brussels sprouts
• Kale
• Mint
• Parsley
• Spinach
• Watercress

Oil With ALA Omega-3s

Oils can be a good source of ALA Omega-3s, too, including:

• Rapeseed oil
• Cod liver oil
• Flaxseed oil
• Mustard oil
• Soybean oil
• Walnut oil

I love this list because everyone always thinks healthy fats only come from fish. But what about the people who don't like fish or are allergic like my husband? This shows you that there are other options out there. Keep in mind this is not a complete list.

How much?

While there's no standard recommendation yet for how many Omega-3s we need, suggestions range between 500 to 1,000 mg daily. You can find over 500 mg in a tin of tuna or a few ounces of salmon. Some fortified foods offer 100 mg or more. FDA recommends no more than 3 grams of combined EPA and DHA per day.