The Road to Fit & Happy

myjournalofhealth:

Don’t eliminate fat from your diet! Fat isn’t necessarily a bad thing.

Choose the healthy kind of fats like monounsaturated fats, polyunsaturated fats, and omega-3s. These fats are good for your heart, cholesterol, and overall health.

The good fats (the ones you want to have)

1. Avocados They provide a lot of essential nutritions, such as fiber, potassium, vitamin E, and a lot of B vitamins. They also help the body absorb more fat-soluble nutritients. 
2. Nuts (peanuts, peanuts, hazelnuts, cashews, etc) Great for snacking. The amount of nutrients varies by the nut, but here are some benefits of them: unsaturated fats, omega 3s, fiber, vitamin E, plant sterols, etc.
3. Peanut butter contains dietary fiber which helps you in regulating blood cholesterol and blood sugar levels! It also contains high amounts of vitamin E, vitamin B3, iron, magnesium, etc.
4. Fatty fish Eating fatty fish helps reduces your risk of heart disease. They’re a good source of omega 3s!

The bad fats (you should avoid these)

• Butter, fried foods, lunch meat, candy bars, doughnuts, muffins - They all contain saturated fats and trans fats, which increases your risk of disease and increases the amount of bad cholesterol in your body.

Reminders

• Keep total fat intake to 20-35% of calories.
• Limit saturated fats to less than 10% of your calories.
• Limit trans fats to 1% of calories.
• Everything in moderation! It doesn’t matter whether you’re eating the good or bad fats, but make sure you don’t overdo it.

(Source: meowlitaaa, via georgie-ray-deactivated20120923)