I’m still surprised by how many people I talk to still think low-fat means good and that you should avoid fats in your diet.

So let me break this down….

We need adequate fat in our diet to support metabolism, cell and tissue function, immunity, hormone production, and the absorption of many nutrients. Fats help reduce inflammation, improve brain and eye function, and keep us satisfied.

So yes, you need to eat fat to be healthy! But not all bacon and ice cream:)

Here’s what needs to be on your plate…

Oily fish such as salmon, tuna, sardines, mackerel, and trout are full of omega-3 fatty acids. According to the American Heart Association we should eat at least two servings of fatty fish per week to help balance out the fatty acid ratio of omega-6 to omega-3 fats.

Studies have shown that coconut oil can boost resistance to viruses and bacteria. And coconut oil positively affects our hormones for thyroid and blood sugar control-two very critical hormones for fat loss.

Olive oil reduces the risk of heart disease, blood pressure and certain types of cancer.

Avocados are loaded with monounsaturated fat, the heart healthy kind that lowers bad cholesterol and helps your body burn more fat.

And how many times have you thrown the egg yolk away thinking it was bad for you? That’s old news my friend. Egg yolk is loaded with omega-3 fatty acids, B vitamins, choline, and other nutrients that help regulate the brain, nervous system, and cardiovascular system. And the cholesterol in eggs can help improve testosterone production which plays a big role in strength performance and fat loss.

Almonds are rich in vitamin E, walnuts contain plant based omega-3 fatty acids, and pistachios have carotenoids that are important for eye health. Research shows that regular nut eaters are generally leaner, less likely to develop type 2 diabetes and have a reduced risk of heart disease.

Nut butters are great as well- if you can keep yourself from eating the whole jar like I sometimes want to do! And just watch out for the added sugars in some brands.

So I’ll say again- you MUST eat some healthy fats for good overall health. Don’t be brainwashed by anything saying low-fat is better. People are always shocked to hear how much of my personal caloric intake comes from fat.

Don’t get it twisted and make sure you always stay educated. Or just continue following me and I’ll make sure you’re on the right path!

Let me know with any specific questions regarding your personal nutrition or fitness plan and if you need help with anything.