Fear them all you may but the fact is that our bodies need fats. Food satiety depends a lot on this. Also, if we do not intake fats we may jeopardise the health of our vital organs like the heart , brain and liver, interfere with hormone levels and immunity,and end up having dry skin, bad hair, brittle nails etc. The source of these fats is all we need to pay attention to.
Many times I have heard these remarks- “Peanuts are so fattening”, ” Mangoes are a big No-No”, “Bananas make me fat” , ” Tuna is the fattiest of all fish”, “Cheese! Oh my God!”…etc etc. Guess what? It’s the junk food which is fattening, it is the overeating which is fattening,it is the sugar that aids in dis-ease, it is the lack of healthy variety in food which can end up in obesity. It is better to consume a 100 calories from peanuts than a 100 from biscuits which have additives, flavorings and preservatives instead of real food. Phew! Healthy fats are not only great but a must for our bodies.
Some common healthy fat sources which must be incorporated in our daily food intake are as under:
1.Cheese/ Cottage Cheese
2. Peanuts (which is actually from the beans family and not a real nut)
4. Tuna, salmon
6. Nuts and seeds
8. Ghee/Clarified butter
9. Home made white butter
12. Nut Butter
I would like to add here that there is no need to fear bananas, mangoes or any high calorie fruits that are misunderstood-they are actually not high on fat percentage.
Adding Omega 3, MUFA food sources is the right way to choose.The medicinal value of food is unequal(superior) to the drugs that are available. If we consume nutritionally high foods everyday, we build up an immunity level which certain people have built already and do not fall prey to common colds, stomach flus, acidity and indigestion issues and other such ailments for years. Chronic diseases like sinusitis, high cholesterol, diabetes and even cancer have been known to be dealt positively with a proper diet.
So, what are the mistakes that we make in our daily lives that lead to such issues in the first place? Quite simply, it’s the fact that we have stopped listening to our stomachs and instead, we fear foods that are fried or fattening even if from a natural, unprocessed source of fat (as listed above). Even such fried foods are OK as long as they are made by fresh ingredients and the oil that is used is not stale or reused and that we eat them to a point of satiety and not discomfort. Eating slowly can enable us to know exactly when we are full. Our stomach has the ability to talk to us as long as we keep an ear out! The moment you eat a little more than required, you know it…be sure that is going to lead to obesity and other diseases.
Do remember healthy fats are a must and should not be avoided at all. Good meal plans will certainly have the recommended daily intake of healthy fats and not fats from processed or unnatural food sources. Depriving oneself and having to eat insipid food will only lead to more food cravings ending with bad food choices. Many a times we see cartoons on weight loss with a dieter eating a single piece of lettuce for lunch….how abnormal and misleading is that? So, go ahead and enjoy a bit of ghee, real white butter, peanuts or any such natural healthy fats