Let’s Chew the Fat . . .

Is fat a four-letter word in your mind? American consumers have been convinced that any fat is bad for their health. It may surprise you to learn that certain fats—so-called “good” fats, those rich in the Omega 3 fatty acids—can be part of a healthful diet and that some fats are actually necessary for survival. Let’s look at why good fat is so important to our bodies.

Your skin needs fat
Fats protect the skin.  Skin can be an indicator that your body needs essential fatty acids.  Dandruff, bumps on the back of your arms, dry skin on your hands or feet, shiny skin, flaky patches of dry skin on cheeks or calluses that sometimes bleed can be signs that you have a fatty-acid deficiency. The good fatty acids are derived from both polyunsaturated and monounsaturated fats. Eat these in place of the bad fats, saturated or trans fats. Add some flax seed or guacamole to your diet, but avoid the highly processed foods, high animal fats, and limit your butter intake.

Fats protect your nerves and brain
Fats and oils directly affect the nervous system and brain. When the brain is low in essential fatty acids, learning problems, clumsiness, forgetfulness, tremors, mood disorders, and depression may develop. Supplementing your diet with fats and oils can minimize these symptoms. Some doctors believe that a lack of fat may contribute to the loss of the myelin sheath (fat insulation) around the nerves, which can later manifest as multiple sclerosis and peripheral arterial disease. Simply put, brain structure and other nervous system tissues may be compromised by a fat deficiency.

Fats are building blocks of cell membranes
Fats from a healthy diet provide fatty acids, cholesterol, and phospholipids, all of which are components of all cell membranes in the body. In the blood, fat is necessary to deliver the fat soluble vitamins, vitamins A, D, E and K to the body’s cell membranes. Vitamin A supports your vision, growth and tissue development. Vitamin D is necessary for bone and joints, regulating calcium and phosphorous in the blood. Vitamin E protects the cells from oxidative stress found in cancers. Your blood would not clot without Vitamin K and it, too, helps build bones.

Opt for the good fat . . .
Be careful about no-fat diets.  Just as carbohydrates and protein are essential for the body, so is the good fat. But proceed with caution when adding fat to the diet.  Foods with fat—both the good fat and the bad fat—are denser, have more calories, and should be enjoyed in moderation.

Sources of good fats include:
• Omega 3 rich fish: salmon, halibut, cod, trout, herring, mackerel, and catfish
• Nuts and seeds: walnut, almond, pecan, hazelnuts, brazil nuts, cashews, flax, pumpkin, and sesame
• Avocados and olives
• Oils: olive, canola, and flax
• Dark green, leafy greens
• Omega 3-rich eggs

Enjoy this tasty salmon recipe; it’s loaded with fat—the good kind.

Carol Bennett is a Registered Dietitian and Certified Clinical Nutritionist.  She has worked extensively in the medical and dental field for over 25 years. She is a consultant at the Institute for Health Realities, where she develops personalized nutritional plans for her clients based on their health history and blood chemistry. 

Recipe For:   Grilled Sesame Salmon               Serves: 4

Ingredients:
6      Scallions minced
2 T.  Reduced-sodium soy sauce
1 T.  Rice vinegar
1 T.  Honey
1 t.   Ginger, fresh, minced
1 lb. Salmon fillet, wild, cut into 4 equal pieces
1 T.  Sesame seeds, toasted
¼ C. Cilantro leaves, minced
2      Garlic cloves, minced

Directions:
1. Whisk scallions, soy sauce, vinegar, honey, ginger, cilantro, and garlic in a medium bowl until the honey is dissolved. Place salmon in a sealable plastic bag, add 3 tablespoons of the sauce and refrigerate; let marinate for at least 15 minutes in refrigerator. Reserve the remaining sauce.
2. Transfer the salmon to the grill, skinned-side down. (Discard the marinade.) Grill the salmon fillets, until done. Drizzle remaining marinade over fish.

To The Point Nutrition:
Per serving: 210 calories; 24 g protein, 8 g fat; 1 g saturated fat; 732 mg potassium; 256 mcg lutein, 338 mg Phosphorous

Nutrition Tip:
Salmon is flavorful and rich in omega 3 fatty acids.

For more healthy tips and recipes, see Here's to Healthy Beverages and Eating Organic Produce — Is It Really Healthier?