There are still many misconceptions among people with the word “fats” thinking it's an absolute villain for maintaining a healthy diet. Contrary to that, many people follow a low-carb diet called the keto diet which is a concept of consuming high amounts of good fats and lower carbohydrates. According to Dietary Reference Intake (DRI) for fat 25% to 35% of the total calories of an adult should come from the intake of food that contains fat. There are several ways to get healthy fats for a balanced diet with simple changes in your daily diet chart.
What are these healthy fats?
Fats are essentials of our daily diet. There are many types of fats, that have distinct purposes and impacts on your body. Understanding the importance and benefits of healthy fats for wellness will help you choose the more nutritious options.
There are four types of fats such as:
1. Monounsaturated fats.
2. Polyunsaturated fats.
3. Saturated fats.
4. Trans fats.
Out of these four variants of fats, Monounsaturated and Polyunsaturated fats are the two types of fats that are considered healthy. Intake of these healthy fats is crucial in maintaining overall well-being and optimal health.
But why do we need these healthy fats?
These healthy fats are important to perform various bodily functions from brain health to energy production.
Here are some of the benefits of healthy fats for the wellness of our body:
- Lowers blood cholesterol level.
- Helps in absorbing essential vitamins such as A, D, E, and K.
- Hormone regulation and cell growth.
- Remains as the greatest source of energy.
- Improves the body’s insulin level.
- Efficiently fights inflammation.
- Moreover, adding fats doubles the yumminess of your delicious food.
How can you begin infusing these healthy fats for a balanced diet?
There’s no need to shift to luxury foods, fortunately, these good fats can be found easily in regular food. Healthy fats are abundant in nuts, seeds, oils, and fish which can be easily accessible and affordable.
Source of Good fats:
Incorporating healthy fats never has to be complicated. Here are some simple food options and simple ways to include healthy fats for a balanced diet!
Coconut Oil:
Coconut oil is something that can be easily found in every Indian household, a generous amount of coconut oil intake has great benefits of healthy fats for wellness and remains a natural source of quick energy.
Ways to incorporate:
Adding coconut oil to your morning smoothies or cooking food with coconut oil is good enough to get its nutrients. It also gives a smooth texture to the foods that you blend in.
Nuts:
Although it may sound cliche, nuts are a great source of fiber, protein, and healthy fats if it’s taken in sufficient amounts.
Ways to incorporate:
Add a handful of mixed nuts to your morning oatmeal or yogurt. You can also munch on nuts during your hectic workday, instead of having a full cup of coffee.
Fatty Fish:
Fat-rich fish such as salmon, mackerel, and sardines are packed with omega-3 fatty acids that are great for heart health and brain functioning.
Ways to incorporate:
Baked or grilled fish with some flavourful and healthy herbs. You can also toss fish in salads or with a small portion of rice for a full-rounded meal.
Eggs:
Affordable and all-in-one shell to get healthy fats with a balanced diet. You can crack open loads of protein, minerals, vitamins, and omega-3 fatty acids just from a single egg.
Ways to incorporate:
There are countless ways to incorporate this into your diet. You can scramble, boil, poach, bake, or even just a raw egg on the go, works wonders.
Chocolate:
Yes, you read it right! Dark chocolate with 70% cocoa is a great way to incorporate good fats and antioxidants into your daily diet.
Ways to incorporate:
A mix of dark chocolate with nuts, homemade granola bars, or even a piece of chocolate on the run can supply the benefits of healthy fats for the wellness of your body.
Role of healthy fats in fitness and workouts:
Healthy fats play a significant role when it comes to physical fitness. Unlike carbohydrates, healthy fats release slow and steady energy which provides sustained support for workouts and muscle recovery. They are essential to boost your workout performance and everything to function optimally, including:
- Hormonal balance for fitness.
- Joint health and body flexibility.
- Enhanced fat burning.
- Improved absorption of nutrients.
- Supports mental clarity and focus.
Is it possible to include healthy fats even if you eat junk?
You can enjoy the best of both worlds without compromising on flavors and health, but only if you stick to some mindful choices.
Here are a few tips to keep in mind!
Limit your portion:
Control your serving size, when your craving hits. Keep the rest for later instead of having it all at once.
Healthy matches:
Balance your junk with healthier ingredients such as pizza with some nutritious toppings, and fries with dip of guacamole or hummus.
Healthier snack options:
Instead of reaching out for chips or chocolates during snack time, Go for a bowl of nuts or healthier chocolates with nuts or dry fruits.
Pick the right oils:
Go for healthier options like avocado oil, olive oil, or coconut oil instead of using regular oils which can higher cholesterol levels.
By choosing these simple swaps, you can make bigger differences in your diet. You can still be a foodie while getting the benefits of healthy fats for wellness and staying fit.
Why choose Adhistu?
Adhistu’s energy bars are one of the best energy bars in India, crafted with the finest ingredients and exclusive flavors, for a truly exceptional snacking experience while staying on track with your healthy goals. Our no-added-sugar or preservative snack bars are packed with healthy fats for a balanced diet, providing a nutritious option to fuel your day.
In a nutshell, healthy fats aren’t enemies but one of the secret weapons to energize your body, balancing them into your daily diet is the key to leading a healthier lifestyle.