Hey everyone! You probably thought I was missing in action but the good news is I'm back with part 2 of my mini series on weight management. The last time I posted I promised I would touch on getting the right fats so here it is, at last! I hope to share with you the good and bad fats, and some short tips on how you could add these to your daily diet.
Good Fats
It is important that we consume foods which are high in Omega - 3 - fats because these foods help protect our hearts from getting clogged up, improves our brain function and helps us maintain a healthy weights. These fats can be found in avocados, oily fish, nuts, seeds and pulses. It's essential we have these fats in the right proportion as too much can lead to weight gain.
Bad Fats
These fats are usually known as saturated fats or hydrogenated fats. They cause many health problems such as clogging up our arteries, which raises our blood pressure; and if we don't burn off this extra energy it gets stored as fat around our waist. Sources of these fats include butter, lard, palm oil, coconut oil, chocolate, cakes, cheese and ghee.
Soph's Nutrition Tips
Here's a few tips how we can get some of these good fats into our diet and practical ways we can reduce those bad fats.
- Add some seeds and nuts (2 tablespoons max a day) to your breakfast if plain bran or porridge oats.
- Add some avocado to toast at breakfast instead of butter.
- Add nuts or seeds to your lunch or include as mid-morning/mid afternoon snack.
- Have at least one type of oily fish with your main meal such as salmon and mackerel per week.
- Aim for 1 tablespoon of oil a day such as rapeseed or olive oil.
- Consider fat as an acronym:
Frequency - How often?
Amount - How much?
Type - Can I have an alternative?
Thank you all for reading my blog, hope you enjoyed it! Stay tuned for part 3 in a couple of weeks time where I will discuss the role of physical activity and calorie reduction in weight management. Soph x
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