Fats
Well after covering how much protein you need (more than most people get, but probably not at much as the gym bros have!), do you need carbs (technically no, but you *should* eat them), now the spotlight is on dietary fat.
There are certain Essential Fats that we must get from our diet, as the body simply can’t produce them on its own. From our diet we need Alpha-Linoleic Acid (Omega 3), and Linoleic Acid (Omega 6). We also need EPA and DHA and as the human body is inefficient at producing these ideally you’ll get those from what you eat too.
If you told me I could only eat fish or meat I would probably choose fish! The general recommendation is to eat oily fish at least twice a week. If you don’t (either because you don’t like fish, or for ethical reasons) then a supplement (fish oil or algae) will help you to get enough of the essential FA’s you need.
Dairy has been shown to be beneficial for health – and what is life without cheese? Also milk in your coffee! I’m going to lump chocolate here too 🍫, I have no evidence on this but genuinely some days I need chocolate! Eggs are super flexible, and often quick to prepare on busy days.
Avocados, like olives and olive oil, contain Oleic acid – a monounsaturated fat which helps to lower cholesterol. Nuts are another good source of fat, as well as providing fibre and protein.
How much do you need?
For your diet there’s a minimum level that you can use as a guideline to stay above. Then from personal preference if you’d rather eat more carbs, protein or fat with what’s left then go with what works individually for you.
For the general population 15-18% of your daily intake should come from fat, with more unsaturated than saturated. For endurance athletes 22%, and for strength/power athletes 25-45%.
Low Fat
Just a note on “Low-Fat” foods, especially if you’re dieting. Check the calories, and also the saturated fat content. If it’s almost the same, for the taste difference (and satiety) if there is only a small net difference then in the overall scheme of things the original may actually be better!
(Reposted from Instagram)
