asiaSpa India — May-June 2017

asiaSpa India May-June 2017 47

F

at in food is considered to be
the ‘ultimate villain’ for those
who want to lose weight. They
constantly avoid fatty foods because
these are believed to be unhealthy. Also,
when you are trying to lose weight,
there’s a constant focus on eating more
fruits, vegetables, whole grains, complex
carbohydrates and ‘naturally occurring
sugars’, and less refined and processed
sugars, total fat, saturated fat, or even
low-fat foods and dairy products.
Experts, however, believe that not all
fats are bad for your health. While bad
fats can wreck havoc to your diet plans
and increase the risk of your getting
certain diseases, good fats can protect
your brain and heart. In fact, healthy
fats such as Omega-3 are vital for both
physical as well as emotional wellbeing.
Numerous studies and researches have
debunked the myths surrounding fat in
food. It’s no wonder then that doctors

Shwetaa Shahii

is a Delhi-based

nutritionist.

She is the owner

and consultant

nutritionist

at Shwetaa’s

Slimage Diet

Clinic.

http://www.slimage.in

SOME HEALTHY FAT FILLED FOODS TO ADD TO YOUR DIET

• Dark chocolate Yes,
  chocolates that you kept
  reserved for an occasional
  indulgence can now be
  consumed daily since dark
  chocolate is great for your
  cardiovascular health. Also, it
  contains numerous healthy
  nutrients such as vitamins
  A, B, and E, calcium, iron,
  potassium, magnesium
  and  avonoids (plant-
  based antioxidants).


• Avocados They are loaded
  with monounsaturated fats
  and are among the best
  sources of potassium for your
  body. Being a great source
  of  ber too, avocados help
  lower LDL cholesterol and
  triglycerides, while raising

HDL (the good cholesterol).

People who eat avocados

tend to weigh less and

have less belly fat than those

who don’t. Adding avocado

to your meals can help your

body your body absorb

fat-soluble vitamins such

as A, D, E, and K.

• Cheese It incredibly
  nutritious and a single slice
  contains almost the same
  amount of nutrients as a glass
  of milk. It is a great source of
  vitamins, minerals, proteins
  and healthy fats. Cheese is
  also best known for its bone-
  building calcium content.


• Eggs Whole eggs are loaded
  with vitamins and minerals.
  They contain a little bit of

almost every single nutrient

we need. They are full of

Omega-3 fatty acids. People

often think that egg whites

are a healthier option than

whole eggs because they

contain less fat. While it’s true

that the egg yolk contains

some fat, it’s also packed with

very important nutrients that

are necessary for your body.

• Nuts They are nature’s
  most perfect and portable
  snack. A handful packs
  a punch of nutrients including
  amino acids, Vitamin E
  and much more.


• Some other healthy fat- lled
  foods include olives, coconuts,
  chia seeds,  ax seeds,  sh,
  tofu, yogurt and soybeans.

and dieticians are all in praise of the

health benefits of fats.

Healthy fats are monounsaturated

and polyunsaturated fats that contain

Omega-3 fatty acids, essential for body

and brain development since they help

lower blood pressure, reduce the risk

of heart diseases, reduce cholesterol,

stabilise blood sugar levels and decrease

the risk of type-2 diabetes.

Monounsaturated fats are among

the healthiest – they are loaded with

nutrients. Polyunsaturated fats can

also be healthy – its two main types

are Omega-3 and Omega-6 fatty acids,

essential for brain function and cell

growth. Omega-3 fatty acids are mostly

found in fish, nuts and seeds. Omega-6

work along with Omega-3 to lower LDL

cholesterol, but you should consume the

two with caution. Eating more Omega-6

than Omega-3 may contribute to

inflammation and weight gain, so make

sure your Omega-3 intake is always

higher than Omega-6 fats.

While consuming fats, it is

important to avoid trans fats, which

are generally listed on food labels as

‘partially hydrogenated oils’. They can

increase your risk of developing heart

disease and strokes, and are associated

with a higher risk of type-2 diabetes, and

can even contribute to clogged arteries.

Instead, while making a diet plan, make

sure you choose whole foods, or foods

you can cook at home. Eat lean sources

of fat, such as whole grains, legumes,

beans and fruits, and vegetables. Use

healthy oils such as olive, canola and

sunflower oil for cooking food.

Remember that blacklisting fats

from your diet isn’t a great idea, but

eating them in moderation, and

focussing on eating mostly mono- and

polyunsaturated varieties, is an easy and

delicious way to boost your health.