Hi! It's Berry from Healthybits, where you get your daily dose of health & life hacks.

Today, you'll discover the significance of fats, their key insights, and optimal portioning.

Today, we're covering:

• Fats: The Fuel Our Body Needs

• Fat 101: 7 Slick Tips on Dietary Fats

• Serving Up Fats: Your Guide to Healthy Portions!

Fats: The Fuel Our Body Needs

Fats, often seen as villains, are actually vital for our health! Think of fats as the logs you'd toss into a campfire. Just as logs fuel the fire, fats provide our bodies with long-lasting energy. Historically, our ancestors needed these fats to survive when food was scarce. Today, around 20-35% of our daily calories should come from fats.

But not all fats are created equal. Some fats, like those in avocados, nuts, and fish, are beneficial and help protect our hearts. However, fats found in fried foods and many processed treats can harm our health if eaten in large amounts.

Our bodies break down fats to use them as energy and to build cell membranes and vital chemicals. Without fats, our body would miss out on essential nutrients, so while it's good to be aware, it's equally important to recognize the good they do for us!

Fat 101: 7 Slick Tips on Dietary Fats

1. Quality Over Quantity: Prioritize healthy fats like olive oil 🌿 and avocados 🥑 over trans fats found in many processed foods. The source of the fat matters more than the amount.
   

2. Read Labels Carefully: Beware of "hydrogenated" or "partially hydrogenated" on ingredient lists; they indicate the presence of unhealthy trans fats 🏷️.
   

3. Cook Smart: Frying foods can alter fat structures. Instead, opt for baking, grilling, or steaming to maintain the health benefits of your fats 🍳.
   

4. Fat Doesn't Mean Fat: Eating fats doesn't directly make you fat. Overconsumption of calories, whether from fats, carbs, or proteins, leads to weight gain 🤔.
   

5. Omega-3s are MVPs: Prioritize omega-3 fatty acids from sources like fish 🐟, flaxseeds, and walnuts. They're champions for brain and heart health.
   

6. Balance Your Fats: While cutting trans fats is a must, balancing saturated and unsaturated fats, like those from dairy 🧀 and nuts 🥜, respectively, can optimize health.
   

7. Stay Natural: Whole food sources of fats are generally healthier. For instance, it's better to eat olives than to consume excessive olive oil, or munch on real nuts instead of over-relying on nut oils 🌰.

Understanding fats is key to a balanced, healthy diet. Embrace them wisely, and they'll fuel your body in the best way possible! 🔥🍽️

Serving Up Fats: Your Guide to Healthy Portions!

Saturated Fats:

• Examples: Butter, red meat, full-fat dairy.

• Serving Size: Limit to less than 10% of total daily calories. On a 2000-calorie diet, that's about 22 grams or roughly 1.5 tablespoons of butter.

• 🍔 Tip: Swap in lean meats and opt for low-fat dairy.

Monounsaturated Fats:

• Examples: Olive oil, avocados, almonds.

• Serving Size: Aim for 12-20% of daily calories. On a 2000-calorie diet, that's between 27-44 grams or approximately 2-3 tablespoons of olive oil.

• 🥑 Tip: Add avocado slices to your toast or salad.

Polyunsaturated Fats:

• Examples: Salmon, flax seeds, walnuts.

• Serving Size: Aim for 6-10% of daily calories. On a 2000-calorie diet, that's 13-22 grams or about 1-2 tablespoons of flaxseed oil.

• 🥜 Tip: Walnuts are a great snack; just a handful can make a difference!

Trans Fats:

• Examples: Some margarines, packaged cookies, and fried foods.

• Serving Size: As low as possible! Ideally, zero. Aim for less than 1% of total daily calories.

• 🚫 Tip: Always check the nutrition label to steer clear of these.

Omega-3 Fatty Acids:

• Examples: Fatty fish like mackerel, sardines, and salmon.

• Serving Size: At least two servings of fatty fish per week. One serving is approximately 3.5 ounces cooked.

• 🍣 Tip: A salmon fillet dinner twice a week does the trick!

🍴 Remember: Knowing your fats and their serving sizes is the key to unlocking a healthy and balanced diet. Choose wisely and enjoy! 🌟

TL;DR: Fats are your body's campfire logs, essential for energy. Not all fats are heroes; pick avocados over fried treats. Master your fat knowledge with 7 slick tips, including embracing omega-3s and balancing your dietary fats. And when it comes to portioning, aim smart: favor fatty fish and always scrutinize those labels. In short, fats can be your friend; just choose wisely!