Fats: good or bad?

In addition to that, we receive essential fatty acids from fat. Essential fatty acids, such as omega 3 and omega 6 are not produced in our bodies, yet they have the important role of supporting the cardiovascular, reproductive, immune and nervous system. Omega 3 and 6 are the main polyunsaturated fatty acids we need. Also, known as the main monounsaturated fatty acid is omega 9. Omega 9 can be produced in the body in limited amounts therefore is still needed, and is available as long as omega 3 and 6 are consumed. These two sub groups of fat are considered the GOOD fats. Saturated fats and especially trans fats are considered to be the BAD fats, and are to be consumed in minimal amounts. Fat provides us with calories, nine calories per gram of fat, (carbohydrates and protein rich sources provide us with four calories per gram) hence fat is a great source of energy. For on the go and overworked individuals, fat rich foods may be a great option, since more energy is derived from a smaller portion as oppose to i.e. a larger high carbohydrate meal. When fat is mentioned, it is not to imply you should have a high fat piece of meat or a very oily pastry on your way to or from work because these two sources are rich in saturated fats and trans fats (both sources of fat that lead to high cholesterol levels, the so called LDL bad cholesterol). A preferable and healthier choice would be to have a handful of nuts such as pecans, almonds or walnuts; resulting in a good source of energy as well as the health benefits provided by polyunsaturated or monounsaturated fatty acids (good fats). Polyunsaturated as well as monounsaturated fats are heart healthy; they lower bad cholesterol and blood pressure, improve immune function and much more.

Some of the best sources of omega 3 (salmon, mackerel and sardines are great sources of omega 3), omega 6 and omega 9 fatty acids are oils such as flaxseed oil, canola oil, grape seed oil, olive oil (olives). If you’re not allergic to nuts, most nuts, ranging from walnuts, pine nuts, peanuts, almonds, pecans, macadamia nuts as well as seeds, such as flax, sesame and pumpkin seeds are also wonderful ‘good fat’ sources and healthy snack choices. TIP: A handful of nuts and a fruit (apple, one cup of berries) = satiety achieved (hunger cue delayed) . <@Rbi>— Christina Ferreira animates a series of weekly community kitchens at various West Island locations. For more information about the Bread Basket Project, call West Island Citizen Advocacy at 514-694-5850.<@$p>