Let’s talk about the f-word – fats

Wellbeing is a focus for most people in the Te Atatū Toasted family – it’s one of the reasons you love our healthy, nutritious cereals. Often when we want to protect our heart, keep our weight under control or look after our digestion, we start cutting fat from our diets.

The issue with that is that not all fats are created equal and when we focus too much on cutting out all fat, we can actually deprive our body of what it needs most.

Fat helps give your body energy, protects your organs, supports cell growth, keeps cholesterol and blood pressure under control, and helps your body absorb vital nutrients.

So, let’s look at the facts on fats and which ones you should be eating and which you should be avoiding.

What are the different types of fats?

Broadly speaking, there are two main types of fat – unsaturated fats, which are considered good for your health, and saturated fats, which are best eaten in moderation.

Unsaturated fats are found mainly in plant foods and oily fish. There are two types:

·      Monounsaturated fats are found in foods such as avocados, olives, olive oil, peanut butter, almonds, cashews, macadamias and seeds.

·      Polyunsaturated fats include omega-3 and omega-6 fats. They're found in oily fish such as salmon, tuna, sardines and mackerel, as well as nuts, seeds and many plant oils.

These healthy fats help increase HDL, or "good" cholesterol, which helps remove excess LDL ("bad") cholesterol from the bloodstream.

Saturated fats, on the other hand, are found mainly in butter, cream, cheese, fatty cuts of meat, processed meats and many takeaways or baked and processed foods.

Eating too much saturated fat can increase LDL cholesterol, raising your risk of heart disease and stroke. Many foods high in saturated fat are also high in kilojoules, making it easier to consume more energy than your body needs

Why do we need good fats in our diet?

Healthy fats do far more than simply provide energy.

They help your body absorb vitamins A, D, E and K, which are essential for everything from healthy bones to a strong immune system.

They also play an important role in brain health. Around 60 percent of your brain is made up of fat, and omega-3 fatty acids are important for memory, concentration and mood.

Healthy fats are also needed to produce hormones, build healthy cells, protect your organs and support normal growth and repair throughout your body.

Perhaps most importantly, replacing saturated fats with unsaturated fats can help improve cholesterol levels and support long-term heart health.

What should we be eating? (Subhead)
The good news is that eating more healthy fats doesn't require a complete overhaul of your diet. Small changes soon add up.

Foods rich in healthy fats include:

• Oily fish such as salmon, tuna, sardines and mackerel.
• Avocados.
• Olive oil and avocado oil 
• Nuts including almonds, walnuts, cashews and macadamias.
• Seeds such as flaxseeds (linseeds), chia seeds, pumpkin seeds, sunflower seeds and sesame seeds.
• Nut and seed butters.

One of the easiest ways to include more healthy fats is to start at breakfast.

Across the Te Atatū Toasted range you'll find ingredients including almonds, linseeds, sunflower seeds, sesame seeds, pumpkin seeds, cashew nuts and macadamias. As well as adding plenty of crunch and flavour, they naturally provide the healthy unsaturated fats your body needs.

Health New Zealand also recommends making a few simple swaps to improve the quality of fats in your diet:

• Choose lean cuts of meat and trim visible fat before cooking.
• Remove the skin from chicken after cooking.
• Eat oily fish regularly.
• Make your own spread of 1/2 and 1/2 olive oil and butter
• Try avocado or hummus instead of butter in sandwiches.
• Choose lower-fat milk and reduced-fat cheeses such as edam or feta.
• Use light coconut milk instead of coconut cream where appropriate.
• Choose healthier takeaway options, such as sushi, kebabs or wraps with plenty of salad.
• Cut back on processed foods such as potato chips, biscuits and pastries.
• Limit deep-fried foods and processed meats.

For years, fat was seen as something to avoid. We now know it's much more nuanced than that.

Rather than cutting out fat altogether, focus on eating more of the healthy unsaturated fats found in foods like nuts, seeds, avocados, olive oil and fish, while limiting foods high in saturated fat.

It's another reminder that healthy eating isn't about avoiding entire food groups. It's about choosing the right foods, in the right amounts, most of the time.

Starting the day with a breakfast made from real ingredients, including healthy nuts and seeds, is one simple way to put that into practice.