Almost everyone is plagued by the notion that consumption of food rich in Fat is the very culprit that leads to unwanted weight gain and unhealthy eating. This may not entirely be true as health experts and top nutritionists have conducted studies that will put out 'fat myths' and expound on the importance of fat in the body.
The 'fear of fat' and the way people eat nowadays result in lesser consumption of the good kind of fat. One example of a good fat in Omega-3, and consumption of which is highly recommended.
Avoiding dietary fat seem to be the rule applied by most people who want to lose weight or avoid gaining weight. Most are under the misconception that fat is really bad for the health and is a big No-No to those who want to have a trimmer waistline. Experts however encourage consumption of the right kind of fat. This is the kind of fat needed for 'growth, development and promotes a healthy glowing skin. The bad kind of fats are saturated fats which is the main cause of heart disease. However research shows that eating the right amount of unsaturated fats can actually be good for the heart.
According to the Dietary Guidelines for Americans. an average adult should have at least 20 to 35 per cent of calories from fat and less than ten percent from saturated fats.
A report on Huffington Post suggests that a gram of fat contains nine calories, so a daily diet comprising 2,000 calories would even out to about 44 to 78 grams of total fat a day.
Here are the six 'Super Food' rich in healthy unsaturated fats (Healthsite)
Avocado: Half of an avocado contains nearly 15 grams of fat total, and almost 10 of those are monounsaturated (two grams are polyunsaturated). Try it in place of mayo on your next sandwich.
Almonds (and other nuts): Just about any nut can make for a healthy fat-filled snack, but almonds happen to be the lowest in calories. One ounce, about 23 whole almonds, contains just over 14 grams of fat, including nearly 9 grams monounsaturated and about 3.5 polyunsaturated.
Salmon (and other fatty fish): Salmon may be one of the most well-known fatty fish, but tuna, mackerel and sardines also offer a heart-healthy dose of fats.
Olives (and olive oil): Mixing 10 large olives into your next salad will add about 5 grams of fat, 3.5 of which are monounsaturated and .4 of which are polyunsaturated.
Flax (and other seeds): One tablespoon of whole flaxseed which is good when tossed into salads, soups, smoothies, yogurt and more contains just over 4 grams of fat, including nearly 1 gram monounsaturated and almost 3 grams polyunsaturated.
Eggs: One large, whole egg has almost 5 grams of fat, including roughly 2 grams monounsaturated and about 1 polyunsaturated.
