100 days of healthy fats means trans fats and saturated fats are the first to go. I’m betting you already guessed that though, didn’t you?!?
Trans fats – also called partially-hydrogenated fats – are the most dangerous form of fat. You’ll find these in nearly every kind of processed food on grocery store shelves, which is why, rather than presenting you with a long list of foods with trans fats, it’s easier to remember to simply avoid processed foods whenever possible. No amount of trans fat is healthy. Trans fats contribute to major healthy problems, from heart disease to cancer.
Saturated fat isn’t far behind and also needs to go. Saturated fat is found in high fat meats (beef, lamb, pork, skin-on chicken), whole fat dairy, lard and palm oil (again, used in lots of processed foods).
But let’s be absolutely clear, we’re not going no-fat. Frankly, we’re not even going especially low-fat. We’re spending 100 days emphasizing healthy fats.
Healthy fats are the unsaturated ones; they’re the polyunsaturated and monounsaturated fats like olive oil, avocado, nuts, seeds, olives and fatty fish.
And I’m gonna let you in on a little secret: emphasizing healthy fats is a great way to kick the sugar habit! Healthy fats provide that sense of satisfaction and fullness that we all want from our food. When we feel satiated we’re more able to control cravings and less likely to turn to refined carbohydrates – like sugar, crackers, bread, ice cream, cookies and other processed foods. Unlike refined carbs, healthy fats help stabilize blood sugar and support healthy gut bacteria.
Now, of course, it’s possible to have too much of a good thing. You still want to keep your fat intake at about 20-25% of total calories for the day, or roughly 45-60 grams.
Our “100 days of awesome” is the perfect opportunity to build good habits, and I can’t think of anything better than banishing unhealthy fats from our diet!