Fat has been talked about ALOT in recent years and there is still alot of confusion around whether or not we should be including this in our diets. So I wanted to clear up a few points on this for you...
When I tell people that peanut butter is a better option on their toast than marmite they often respond with- "Really? But peanut butter is so high in calories?!"
We have lived through a "low fat" era in which we have been taught to always choose low fat foods and limit high calorie options like avocados and nuts. But is this the right thing to do?!
Fat promotes fullness. It is satisfying, supports our immune system, and gives us strong hair and nails. It also doesn't break down into sugar so will never give us a huge increase in energy levels followed by an energy crash and sugar cravings.
I really encourage you to always add or find a fat at meal times- I used the word "find" because sometimes we already get fat in our food from our cooking oil. Whether you add a sprinkle of nuts and seeds to your morning muesli, or opt for a couple of slices of cheese on your crackers instead of straight tomato or marmite- these things can help you feel fuller for longer.
The part where it gets confusing though is the type of fat that we should be eating. There are HUGE benefits for our body and health from eating unsaturated fats through plant foods like nuts, seeds, oily fish, and avocados. On the other hand- saturated fats can have an adverse effect on our health and increase our LDL or "bad" cholesterol levels. The advice here is to limit the amount of cooking oil you are using, avoid fatty meats, limit your intake of deep fried or baked things that contain loads of butter and oils or animal fats, and stick to lighter cooking methods rather than deep frying or cooking food in its own dripping.
So its the TYPE of fat that we are choosing that's important.
The recommendation to incldue more unsaturated fats in the diet is is another reason why I promote counting "nutrients" not "calories". Not all calories are created equal and they are metabolised very differently in our bodies. The sooner we can understand how food is digested and how it makes us feel as a result- the easier it becomes to focus less on diets and calories and more on consuming nutrients that fuel the body.
If you are confused about what to eat then make sure to access my FREE mini program which covers this in a wee bit of detail. If you are ready to learn more then take advantage of my earlybird presale (ending on the 27th June) and get started on my "Not a Diet Program".