Welcome back to our bi-weekly nutrition blog from our official partners at Nutrikate. This week we are talking about fat. Check it out below!
We hope you’re all keeping well!
This week we wanted to complete the macronutrient series, touching on fat. We hope you find it useful
Fat; A little bit of info to get an idea about what it’s all about…
To round off the topic of the importance of variety on our plates, last but not least – let’s talk about fats!
Fats have many different roles in our health including hormone production, immune function and providing structure to the walls of our cells! They are also an energy source. In fact, fat is the most energy dense macronutrient. Every 1g of fat contains 9kcal compared to protein and carbohydrates, both of which contain 4kcal/g.
There are different types of fat, some of which are better for us than others! Fats that contribute to our health are known as mono and polyunsaturated fats. They can be found in many foods including nuts/nut butters, avocados, olive & rapeseed oil. Oily fish is a great source of omega 3s, in particular the essential fatty acids EPA and DHA. Our bodies capacity to make these is limited so (as the name suggests) it’s essential that we include them in our diet!
Saturated and trans fats are mainly found in processed foods that are high in sugar, salt and fat. Foods like biscuits, cakes, processed meat (bacon/salami) and takeaways are high in these types of fats. These foods should be included sparingly in our diet, as overconsumption can have negative implications on our health.
As mentioned above, fat is an energy-dense macronutrient so the portion of fat on your plate should be slightly smaller compared to your protein or carbohydrates to account for this.
How can you increase your intake of healthy fats?
Add 1/2 an avocado to scrambled eggs and toast
Add a handful of nuts/seeds to a smoothie or yogurt with berries
Use olive oil on your salad/when cooking
Have oily fish 2 times/week. If you have a different source of animal protein usually try replacing it with salmon/mackerel for example on these days.
Have a lovely week!
Thanks for reading guys, we hope you enjoyed!
The NutriKate Team!
Did you know…
Every Tuesday, Kate runs a Q&A session on her Instagram account called Thirsty Tuesday? So if you’ve any questions, please catch her here!
The Excape Team💫
Subscribe to our Blog
Want the latest and greatest from our blog straight to your inbox?