essential fats

Healthy Fats – How Much To Eat and In What Form?


Confused about how much fat you should eat per day? And in what form?

Nutritional guidelines say that we should eat no more than 20% of our daily calories in the form of fat, and that no more than 6% should be saturated fats. Of the rest, we should be consuming mostly polyunsaturated fats (Omega-3 and Omega-6) and monounsaturated fats (e.g. olive oil).

The so-called ‘essential fats’ that the body needs are Omega-6 and Omega-3, and the ideal ratio of these according to some research is 1:1. With the rise of processed and fried foods, these ratios are often shockingly skewed towards the Omega-6 side, meaning that more people are likely suffering from diseases related to inflammation in the body, such as arthritis and dementia. Eating a ratio closer to 1:1 means that our bodies and brains are better protected against these previously mentioned diseases as well as having less chance of developing cardiovascular disease.

So how do we ensure we get both these fats on a daily basis? Here’s one way, as illustrated in my handy graphic. Flax seeds contain Omega-3, whereas sunflower, pumpkin and sesame seeds all contain Omega-6. Add a tablespoon of the ground seed mixture to your daily diet and you’re good to go where your essential fats are concerned! It really is that simple!

Omega-6 to Omega-3 Fat Ideal Ratio

 

Please share if you have friends who may also benefit from this easy guide.

Hope you all had a great long weekend. I’ll be celebrating my birthday tomorrow! I think a new kitchen gadget is on its way… 🙂

Janice.

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