Popular opinion, led by faulty research, has put our health on a 30-year downward “fat-free” spiral. However, many are being to see the light. Many now understand that the simple kindergarten theory of “fat makes you fat” is just not true. (Or if you heard if from my family, “that what touches the lips stays on the hips”. Great development of food issues when growing up huh?) We need fat and we need a fairly high percentage of the good kind. So if it were up to me, I would launch a serious re-branding campaign for fats. I would affectionately call them the Fatty Acids. Below is the breakdown. I encourage you to go for the fat and by fat I mean the Fatty Acids. IT WILL NOT MAKE YOU FAT!
We need these guys every day and with every meal if possible. Examples include avocado, coconut oil, olives, olive oil, coconut oil, nuts like cashews, almonds and pecans, nut butters, and best of all butter. Here is your complete listing:
- Coconut Oil: cold-pressed
- Eggs (yep, the yolks do not disappear!): free-range, organic when possible
- Meat: grass-fed, free-range, or organic versions
- Fatty Fish: Wild-caught salmon, sardines, mackerel. (Wild canned salmon is a great, economical option.)
- Butter (and cream): grass-fed
- Olive oil: cold-pressed, extra virgin
- Olives
- Avocados
- Nuts and Nut Butters: cashews, almonds, walnuts, almond butter, cashew butter
- Seeds: chia, flax, hemp
Mari-Chris Savage, MS, RD, LDN 