Hi there,
Welcome back to ‘Hey Coach Darren’ – the advice column where I’ll be sharing my top three tips on a different topic each week, inspired by real-life scenarios from our current members (and you)!
We have covered both proteins and carbohydrates in previous editions of ‘Hey Coach Darren’. And in this edition we’re diving into the last of the 3 main macros – fats!
Fat plays a crucial role in our overall health – it’s not the enemy it’s sometimes made out to be. This FitTRAC family member knows this, broadly. But they wanted to know more specifically some of the reasons why fat is important to them in their fitness journey:
“Hey Coach Darren, I’ve been on this fitness journey for a while now, but I realize I’m not quite sure about fat – you know, the kind that’s one of the macronutrients (not talking about pre-FitTRAC me ????).
I know it’s important, but I’m not sure what sources are good, how much to eat, and why it’s crucial. My problem areas with nutrition tend to revolve around salty foods, so I need to be careful not to overindulge, especially because I know fat is almost everywhere and can add up the calories fast.
Could you please shed some light on the world of fat and provide me with some guidance on incorporating it into my diet?”
You’re absolutely right; fat is one of the essential macronutrients our bodies need, and knowing how to incorporate it wisely into your diet can make a big difference in your health and fitness journey. Here are the tips I shared:
- Understanding the importance of fats: Fat is vital for your health as it serves multiple essential functions in the body. Among many other things, it provides concentrated energy and aids in the absorption of fat-soluble vitamins.
Fat provides more than twice the calories per gram (9g) compared to carbohydrates and protein (4g). Your body can tap into this energy reserve when needed, especially during longer workouts or periods of low food intake.
Also, certain vitamins, like A, D, E, and K, are fat-soluble, meaning they need fat to be properly absorbed by your body. So, without enough fat, your body may struggle to get the full benefit of these important vitamins.
- Bad fat and good fat, and where to find them: Not all fats are created equally. The bad kind that you want to limit are saturated fats and trans fats. They’re often found in processed and fried foods, as well as some dairy products. They can raise bad cholesterol levels and increase your risk of heart disease.
The good kinds of fats are unsaturated fats! They’re found in foods like avocados, nuts, seeds, and fatty fish like salmon. They are heart-healthy and can help reduce bad cholesterol levels.
- Making good choices with fat: The amount of fat you need can vary depending on your age, gender, activity level, and overall health. A general guideline is that fats should make up about 20-35% of your daily calorie intake. To get more specific, here’s a ballpark figure: aim for around 0.3 to 0.6 grams of fat per pound of your body weight per day. Keep in mind; it’s not just about the quantity but the quality of fats you consume.
If you have a tendency for salty foods or processed food, it’s important to make mindful choices. Instead of reaching for the chips or fries, consider the healthier options like the ones mentioned above. And when you’re cooking, opt for the use of healthy fats like avocado, coconut, or the best of all, olive oil, instead of butter or lard.
Remember, it’s all about balance. Incorporate fats into your meals alongside other nutrients like protein and carbohydrates. Make informed choices, enjoy your meals, and stay active to maintain your overall health and fitness.
Stay tuned for next week’s ‘Hey Coach Darren’ where I’ll be sharing more valuable tips to help you become happier, healthier, and stronger.
Stronger Together,
Coach Darren
P.S. Do you need help with your health and fitness? Just hit ‘Learn more’ and I’ll be sure to give you some tips in an upcoming ‘Hey Coach Darren’ blog post.