Here at Russell Partnership Consulting, we continue to dedicate a significant proportion of our time to understanding the latest nutrition research and scientific discoveries related to food and beverage. Over the past couple of years, we have been seeing a return in the consumption and appreciation of naturally occurring high-fat foods such as butter, eggs and avocado.
When combined with fresh produce and protein, fats are an excellent addition to the diet. Dietary fats are essential for the absorption of fat-soluble vitamins A, D and E – as well as contributing to positive health outcomes such as stable weight management, enhanced blood sugar control and even enhanced mental health.
Indeed, studies have shown that a higher consumption of omega 3 fatty acids found in oily fish, eggs, walnuts, flaxseeds and chia seeds can help lower inflammation in the body and have positive mental health outcomes, such as reduced incidence of depression, anxiety and schizophrenia. As the brain is made up of approximately 60% fat, it’s no wonder that healthy fats are a friend to the brain!
To summarise we recommend the inclusion of the following fats in our diets:
- Coconuts, coconut oil, coconut butter
- Nuts: walnuts, almonds, macadamia nuts, pecans but not peanuts (as these are legumes)
- Seeds: pumpkin, sesame, chia, hemp
- Fatty fish, including sardines, mackerel, herring and wild salmon
- Olives, olive oil and extra-virgin olive oil
- Grass-fed, free-range and red-tractor-assured animal products including omega 3 enriched eggs
- Full-fat cow, sheep or goat dairy.
And, what fats should we limit? While fat is certainly back, we shouldn’t forget that not all fats were made equal. Use the following fats sparingly:
- Vegetable oils and margarine
- Hydrogenated fats
- Cakes and pastries
- Cookies and biscuits
- Deep-fried foods (damaged fats) and crisps
Share your top tips for staying well this winter: @RP_Consultants