Are you eating enough fat?

Fat often gets a bad rap for being bad for your health, but a little good fat goes a long way…

We all need fat. Dietary fat is a major source of energy and we need it to function at our best. Fat helps your body absorb vitamins A, D, E, and K, and plays an important role in the health of your hair, skin, eyes, bones, and brain. Some fats can even lower your risk for heart disease, diabetes, and obesity.  

According to the World Health Organization, we need a minimum fat intake of 32g a day (that’s about six teaspoons). 

Are you eating enough fat?
You’re probably not if…

1. You’re always hungry. Fat, specifically polyunsaturated fats and saturated fats, can keep you full and regulate your appetite. 

2. You’re not losing weight. You need fat to burn fat. A study published in Diabetes Care found that a diet with monosaturated fats can reduce and prevent belly fat as it helps you feel more satisfied and fuelled for longer.  

3. You’re cranky or moody all the time. Omega-3 fatty acids are important for your mental health and emotional wellbeing. A study of almost 22 000 Norwegians discovered that those who regularly took Omega-3 rich cod liver oil were 30 percent less likely to have symptoms of depression than those who didn’t.

4. You have trouble concentrating. Your brain is 60 percent fat, so it shouldn’t come as a surprise that it needs fat to work well. Monounsaturated fats and Omega-3 fatty acids in particular, are essential for healthy cognitive function, memory, and improved mental performance. 

5. You have very dry skin. Fat is necessary for healthy skin cell membranes and the production of lipids – the part of the skin’s barrier that lock in moisture, and protect your skin from looking and feeling dry. 

Fatten up!
Eating enough fat can be a struggle, especially if you have a fat phobia. Get over your fear and meet your fat needs with these top tips:

• Aim for at least two servings of fatty fish a week. 
• Choose fattier cuts of meat, preferably from grass-fed animals. They’re tastier, more tender, and loaded with good fats. 
• Cook with butter, coconut oil, peanut oil, and other types of fat. 
• Garnish meals with a drizzle of olive oil, dollop of sour cream, sprinkle of cheese, slithers of avocado, or a handful of nuts or seeds. 
• Tuck into a block of dark chocolate. Go for a brand that has a cocoa content of 70 percent or more as it’s higher in healthy fats and antioxidants.