Nutritionists from the University of Maryland Medical System regularly contribute guest posts to The Baltimore Sun's Picture of Health blog. The latest post is from Caroline Meehan.
Fat has gotten a bad reputation. While too much fat in the diet may lead to chronic diseases and weight gain, unsaturated dietary fats — when eaten in moderation — play an important role in a balanced diet and contribute to whole-body health, maintenance, growth and development. For example, research published last year in the Journal of the Academy of Nutrition and Dietetics has shown that dietary fat helps to increase the absorption of fat-soluble vitamins like vitamin D, a key component to bone health. Fat cells also help to maintain the body's temperature, provide energy when needed and — because most are located underneath the skin — provide the internal body with a layer of protection.
The key is to focus on eating healthy fats (in moderation) and incorporate a variety as part of a well-balanced diet. Because fats are much higher in calories than other foods, at nine calories per gram, it is important to eat them in small amounts to prevent weight gain and limit negative health effects. Be mindful of serving sizes, read food labels and use a measuring set when cooking or baking with fats.
Healthy fats include monounsaturated fats and polyunsaturated fats. Monounsaturated fats have been shown to play a role in heart health by reducing LDL cholesterol, known as the bad cholesterol, and triglycerides, a type of fat that can increase the risk of heart disease, according to a report in the Journal Circulation.
Monounsaturated fats include plant-based oils like olive oil and canola oil that can be used for cooking and in salad dressings. Combining olive oil and balsamic vinegar can make a delicious, heart-healthy salad dressing. Avocados are also high in monounsaturated fats and incorporating these nutrition-packed fruits into salads, sandwiches and other creations, such as guacamole and avocado toast, can add heart-healthy benefits to any meal. Peanut butter also contains monounsaturated fats. Keep in mind that one serving is two tablespoons and ideally you want to opt for a natural peanut butter without added sugar.
Polyunsaturated fats consist of omega-6 fatty acids, which have pro-inflammatory effects in the body, and omega-3 fatty acids, which have anti-inflammatory effects in the body. Both of these are essential fatty acids because our bodies cannot make them on their own. Like monounsaturated fats, they also may help to lower LDL cholesterol.
Cold-water fish, such as salmon and trout, are excellent sources of omega-3 fatty acids. The American Heart Association recommends eating at least two servings of fish per week. Walnuts, another great source of omega-3 fatty acids, can be added into oatmeal, mixed into salads or made into a trail mix of raw nuts and unsweetened dried fruit for a healthy snack. Ground flaxseed and chia seeds both contain omega-3 fatty acids and are healthy additions to smoothies, oatmeal, yogurt and baked goods.
Omega-6 fatty acids are found in a variety of foods, including vegetable oils like soybean, corn and safflower oil. Although many omega-6 fatty acids promote inflammation in the body, they are essential for maintaining important physiological processes like cellular formation and function. Aim for a balance of omega-6 fatty acids to omega-3 fatty acids. Because everyone's recommended fat intake and health status vary, it is best to check with a physician before making any changes to your diet.
Simple meal ideas:
•Avocado hummus: Using a spoon, mix together 1 tablespoon of mashed avocado with 2 tablespoons of plain hummus until creamy. Enjoy with vegetables or on a slice of whole-wheat toast.
•Almond butter banana shake: Blend together 1 cup unsweetened vanilla almond milk, 1 tablespoon chia seeds (optional), 1 tablespoon almond butter and 1 banana.
•Trail mix: Mix together ¼ cup of walnuts, 1 tablespoon of dried unsweetened fruit and 1 tablespoon dark chocolate.
•Banana blueberry flaxseed oatmeal: Incorporate 2 tablespoons of ground flaxseed, a dash of ground cinnamon, ¼ cup blueberries and ¼ cup diced banana with 1 serving of cooked plain oatmeal.
•Peanut butter yogurt: Mix 1 tablespoon of peanut butter (with no added sugar) and 6 ounces of plain yogurt.