Gloss How-To: Eat More Good Fat

The American vocabulary uses “fat” as a negative adjective freely, but did you know that some fat is actually good for you? Fat has an undeserved bad reputation when it comes to diet and weight loss but the truth is, certain types of dietary fat, in moderation, are essential for optimal bodily function.

The Harvard School of Public Health breaks it down simple: avoid trans-fats, limit saturated fats and choose healthy fats. What are healthy fats, you may ask? The “good fats” include monounsaturated and polyunsaturated fats, which have been said to help lower disease risk.

Tip #1: When possible, use plant oils in cooking or baking. Olive, canola and other plant-based vegetable oils are rich in heart-healthy unsaturated fats. Some bread, cake and pancake recipes taste great with olive oil instead of butter so experiment a little in the kitchen – you might be pleasantly surprised with the health and taste benefits .

Tip #2: Eat like a New Yorker. In 2007 New York became the first city to eliminate trans fats from all meals cooked in restaurants or fast-food establishments and to institute clear labeling laws on all packaged food items. If you’re not sure if something contains trans fats – play it safe and avoid fried foods and baked goods that you didn’t make yourself.

Tip #3: Use butter in moderation. Butter has extremely high levels of saturated fat, but studies have reported that butter substitutes might also be bad for your health. I choose to use butter in small quantities and substitute butter for healthy oils and fruit purees in baked goods whenever possible.

Tip #4: Eat a minimum of one source of omega-3 fats each day. Fatty fish, like salmon or mackerel, walnuts, avocados and canola oil all provide omega-3 fatty acids. Omega-3 fatty acids help heart and brain health.

5. Milk does a body good…in moderation: Dairy products are full of good nutrients like calcium and Vitamin C, but also high in saturated fat. Choose low-fat milk or milk products and savor full-fat varieties in small amounts, occasionally, to reap the greatest benefits.