Of all the macro nutrients, fats were probably the ones I was the least aware of. I mean I knew not all fats were bad for you, but which ones and why I had never bothered to figure out.
This week changed all that, I read up on all the fats and reviewed my diet to see where I fit in.
I found great information on www.heart.org and there was a bunch of articles regarding the different fats. Most of what I will be sharing I found out on this site. They also had a calculator to help set your fat macro with regards to the different types of fats.
Fat tends to get a bad rap. It has been blamed for raising cholesterol and increasing risk of heart attack, stroke and type 2 diabetes. While this isn’t entirely untrue, it is not all fats that cause these problems. The big culprits here are saturate fats, hydrogenated oils and Trans fats. These are the fats that you want to avoid. Unsaturated fats, like Monounsaturated and Polyunsaturated fats, are an essential part of a balanced diet.
This infographic is a good breakdown of the fats, what foods to find them in and their effect on the body.
So how was I doing with fats? The short answer is not well. But I already knew that. Part of the reason behind reviewing my macros was that I was eating too much fat. Some days it was 50% of my intake, which is not good.
It’s not all bad news though. On normal days, my consumption of trans fats is very low and my saturated fat intake is right where it should be. (One recommendation said saturated fats should be 1/3 of your fat intake).
The problem with my fat intake occurs on my bad days. This is where my saturated fat goes through the roof. Usually it’s only one or two food items that cause this, so this is
what I need to watch.
With the exception of Monday, this week I was much better at hitting my overall percentages. But I had a few days where I went over on my fat. Specifically, wings night on Wednesday was a killer.
I also found it hard to really track my fats because many labels don’t list the unsaturated fats. They have saturated or trans because that is mostly what people care about.
One of my goals for next week is to look more closely at my saturated fat intake to see where I can cut back on that, especially on my bad days.
Stay Tuned next week is carb week!