A small amount of fat is an essential part of a healthy, balanced diet. Fat is a source of essential fatty acids, which the body cannot make itself. Fat helps the body absorb vitamin A, vitamin D and vitamin E. These vitamins are fat-soluble, which means they can only be absorbed with the help of fats.
When it comes to making healthy choices about fat, it’s best to replace saturated and trans fats with monounsaturated and polyunsaturated fats.
Here are some easy ways to include important good-for-you fats in your everyday diet.
*Try to eat fish twice a week, especially salmon, herring or mackerel. Avoid frozen breaded products made with hydrogenated oil.
*Sprinkle 2 tsp (10 mL) ground flaxseeds on your cereal or yogurt a few times a week.
*Use olive or canola oil in salad dressing.
*If you have a craving for chocolate, eat a few squares of good-quality chocolate made without hydrogenated oil.
*Occasionally sprinkle walnuts, almonds or peanuts over salads, add them to baking or eat as a fast snack.
*Occasionally add an avocado to your salad. It’s a great source of monounsaturated fat, which is linked to a reduced risk of breast cancer.
*Buy omega-3 eggs, which come from hens fed on flaxseed. They contain seven to 12 times more omega-3 than regular eggs.
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