How to include right kinds of “FAT” in our diet

Fat is a macro nutrient and is an important part of our diet. More than 60% of our brain is composed of fat. Fat helps in proper functionality of brains, joints and overall support system of our body. No, I am not going to take a science class today and I won’t bore you. However, its always good to know what you are eat and why.

When I started my health and fitness journey, there used to be a time I restricted all types of fat from my diet. I used to think all types of fat are bad for our health. Fat is a calories dense substance and has 9 calories per gram. As a result, my skin and hair started looking dull. Even my good cholesterol levels dropped. After a brief evaluation I realized that restricting all types of fat, will never help , My impression towards fat wasn’t great and need to understand the difference between good and bad fat. I had no idea even fat can be good and bad.

The idea is to eat it in the right proportion not to distance yourself from fat. Let’s understand the difference between good and bad fat. 

Types of fats:  Saturated and unsaturated (further divided into 3). Let’s understand today the type of fat that is harmful for our health.

Trans Fat: It is created by artificially converting unsaturated fat into saturated fat. Trans fat is usually used by restaurants, companies that produce large scale processed food and is used for commercial purposes since it is cheaper in comparison. It has a certain chemical property and is usually found in processed food like fried food, store baked cakes, pizza, cookies and other junk food. Trans-fat raises your bad cholesterol and is best to avoid them. Trans fat are responsible for increasing body fat, obesity, heart problem, blood pressure and the list goes on. Some vegetable oils may contain trans fat.

The best way to avoid trans fats is to limit your intake of processed and fried fast food. Instead, eat a healthy diet rich in fruit, vegetables, whole grains, healthy fats and lean protein.

It is important to eat home cooked meal to get the wholesome nutrients and limit our intake of restaurant food or packed food.

Tips to include fat in food balanced diet the right way

  1. Include nuts, cheese, paneer and other dairy products in your daily meals.
  2. Limit deep frying item in your household, try find an alternate option like stir fry.
  3. Use different types of oil for cooking. For example, you can use Soya been oil or Rice bran oil in lunch and peanut oil for dinner or vice versa.
  4. We can make a whole some meal by just eating peanuts / nuts as an evening snack.
  5. Do not use the used oil (used for frying earlier).
  6. If you crave for eating chips / fried try home cooked chips/ fries. Unlike restaurants, we use better oils hence the nutrients present in our home cooked meal is always more.
  7. Instead of buying ready made popcorn packs make popcorn with oils / butter  present at our home.
  8. Read labels while buying packaged snacks, make an informed decision.

“Sleep is important, and you need enough sleep to be a healthy, functioning adult. Getting seven to eight hours requires discipline.” Bennett Garner 

Doctors won’t make you healthy. Nutritionists won’t make you slim. Teachers won’t make you smart. Gurus won’t make you calm. Mentors won’t make you rich. Trainers won’t make you fit. Ultimately, you have to take responsibility. Save yourself.


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