Introduction.
- Inform them that for years fats were deemed to be unhealthy and cause weight gain. But not all fats are the same. Healthy fats exist and are beneficial if consumed in the right proportions in a healthy diet.
- Discuss the energy value, functions in terms of nutrient absorption, brain/ skin/ hormone health, and as well as having an impact on satiety and weight regulation. Tell them that I will be discussing the five most recommended healthy fats that individuals should include in their diet from plant and animal sources.
1. Extra Virgin Olive Oil.
- Inform EVOO is one of the most universal and beneficial for the heart’s condition cooking oils. Include core components such as monounsaturated fats, polyphenols, and vitamin E.
- Explain how it is useful for the heart by reducing inflammation and LDL cholesterol levels, blood pressure, the risk of stroke, and being an antioxidant.
- Illustrate how to include in diet – salad dressings, cooking oil, marinades etc. Healthy serving size – 1 to 2 tablespoons per day.
2. Avocados.
- Explain that these nuts are rich in monounsaturated fats, fiber, vitamins, minerals, and antioxidants.
- Outline research on avocado benefits: promotion of cardiovascular health, Healthy weight, Anti-Inflammatory effects, better gut health and enhanced absorption of nutrients from healthy fats.
- Provide ideas for incorporating avocado into various meals and snacks, such as toast, salads, guacamole, smoothies, etc.; recommend consuming 1/4 to 1/2 avocado in one to two meals per day.
3. Nuts and Seeds will be covered in as much detail as following:
- Describe nuts and seeds that are rich in polyunsaturated and monounsaturated fats, protein, fiber, vitamins, and minerals.
- Discuss different benefits: heart disease, diabetes, inflammation, oxidative stress, appetite control for weight loss.
- Suggest the best nuts & seeds – almonds, walnuts, chia seeds, flax seeds. Recommend 1 handful of mixed nuts daily or 2 tablespoons of seeds daily. Provide ideas to add to meals or create do-it-yourself snack mixes at home.
4. Fatty Fish.
- Introduce fatty fish such as salmon and mackerel as a rich source of anti-inflammatory omega-3 fatty acids EPA and DHA.
- Describe the responsibilities of the molecules of fats in the brain, eyes, and Heart. Explain studies proving the positive impact on mood disorders, memory loss, decreasing the risk factors of heart diseases.
- Recommend at least 2 servings (5 ounces) per week. Give a few quick meals – salmon patties, fish tacos, salmon and vegetables sheet pan dinner.
5. Grass-fed Dairy.
- Describe how full-fat dairy products such as yogurt, cheese, butter, etc. are healthy for the body; identify nutrients like CLA, omega 3 fatty acids, calcium, protein.
- Explain studies on relations with lower risks of cardiovascular disease, type 2 diabetes, metabolic syndrome than regular dairy. It is also an excellent supplement to improve gut health.
- Examples of using grass-fed dairy include having full fat Greek yogurt with fruits and nuts for breakfast or snack, having a little bit of cheese sprinkled on salads or omelets and having grass-fed butter on cooked vegetables.
Conclusion.
- Now briefly review the 5 top healthy fats – olive oil, avocado, nuts and seeds, fish, high-quality dairy. Stress the need to incorporate these in reasonable proportions as a way of enhancing the nutrition and health aspects.
0 Comments