We all know that eating healthier can lead to many health benefits and increase your quality of life. If you are looking to start eating healthier or are on a weight loss journey, it’s important to be including nutritious, healthy fats in your diet. Mahala Phillips, ARNP, with MercyOne North Iowa Diabetes, Endocrinology and Weight Loss says healthy fats help support your metabolism as well as curbing appetite by helping you feel fuller.
Best fatty foods for your diet
Avocados
Avocados are creamy and easy to incorporate in a variety of ways. They include both mono and polyunsaturated fats while also being high in dietary fiber. They are packed with many nutrients including:
- Folate
- Magnesium
- Potassium
- Vitamins B, C, E and K
Fish
Not only a nutritious source of protein, but fish also contains a lot of Omega-3 fatty acids. These types of fat are an essential part of your diet as they help to support both brain and heart health. Some of the best fish include salmon, sardines and tuna.
Nuts
Nuts are full of healthy unsaturated fats as well as protein, dietary fiber and vitamin E. Walnuts are a great option as they are also high in Omega-3 fatty acids. Kristie Jacobson, registered dietitian and clinical nutrition manager with MercyOne Dubuque Medical Center reminds us to “keep portion sizes in mind – a serving of nuts is one ounce or about ten almonds.”
Oils
Used for cooking and in dressings, oils are important to pay attention to. Olive oil is a good option because it’s predominantly made up of monounsaturated fat. Olive oil also contains antioxidants and vitamins E and K, and it can help lower blood pressure and reduce inflammation.
Benefits of eating healthy fats during weight loss
When looking to lose weight, you might think that you need to eliminate fatty foods. While it’s important to limit saturated fats, it’s just as important to include healthy, unsaturated fats in your diet. Like the list above, many foods high in healthy fats are also loaded with other nutrients which is what your body needs, especially while trying to lose weight.
Healthy fats are key to helping your body absorb certain vitamins as well as helping you feel full. To lose weight, you need to burn more calories than you eat. If you fill your diet with healthy fats, you will be left feeling more satisfied which will help you decrease the number of calories you eat, leaving you better nourished.
