Believe it or not, we do need to include fats in our healthy meal planning. But, as with carbohydrates, we need the right kind, in the correct quantity.
The right kind? Yes, there are good fats and bad fats. I will try not to get too technical here, but at the same time explain the difference.
Unsaturated fats are the good guys. They come in two forms, Monounsaturated and Polyunsaturated. Both of them help to lower the bad cholesterol in our blood.
- You will find monounsaturated fats in foods such as nuts, avocado, and olive oil.
- Polyunsaturated fats provide Omega 3 fatty acids. You will find them in corn, flaxseed and sunflower oil. But the best source is seafood, such as salmon.
Saturated fats are considered bad for us. They raise the bad cholesterol which can increase the risk of heart disease.
You will find saturated fats in animal products such as meat, dairy and eggs.
There is another form of bad fats, known as trans fats. You will find these in high-fat baked and fried foods. So beware doughnuts and deep fried take-aways! Trans fats will also raise your bad cholesterol levels.
Healthy meal planning can help you avoid the bad fats in your meals.