National Nutrition Week 2024, celebrated from September 1st to 7th, emphasises the importance of a balanced diet, including healthy fats. Despite common misconceptions, fats are essential for overall well-being, supporting brain function, heart health, and nutrient absorption. Foods rich in healthy fats include avocados, nuts, seeds, olive oil, fatty fish, and full-fat dairy. These fats, particularly monounsaturated and omega-3 fatty acids, help reduce inflammation, lower bad cholesterol, and provide essential nutrients. Including healthy fats in your diet can be simple with a few tweaks. Also, moderation is key, as fats are calorie-dense. This National Nutrition Week, focus on nourishing your body with the right fats to enhance your health and maintain a balanced, nutrient-rich diet. Here’s a guide to healthy fat foods and how to consume them suggested by Ramya Tur, nutritionist and founder of What’s in Your Plate. (Image: Canva)
Avocados: Avocados are rich in monounsaturated fats, which help lower bad cholesterol levels. They also provide fibre, potassium, and vitamins C, E, and K. Add avocado slices to salads, smoothies, or spread on toast. You can also make guacamole for a healthy dip. (Image: Canva)
Nuts and seeds: Almonds, walnuts, flaxseeds, and chia seeds are packed with omega-3 fatty acids, protein, and fibre, promoting heart health and reducing inflammation. Enjoy a handful of nuts as a snack, sprinkle seeds over yoghurt or oatmeal, or blend them into smoothies. (Image: Canva)
Olive oil: Extra virgin olive oil is a key source of monounsaturated fats and antioxidants, which can reduce the risk of heart disease. Use olive oil as a base for salad dressings, drizzle over cooked vegetables, or use it in place of butter when sautéing. (Image: Canva)
Fatty fish: Salmon, mackerel, sardines, and trout are rich in omega-3 fatty acids, which are vital for brain health and reducing inflammation. Aim to eat fatty fish at least twice a week. Grill, bake, or steam fish, and pair it with vegetables for a balanced meal. (Image: Canva)
Dark chocolate: Dark chocolate contains healthy fats along with antioxidants and minerals like iron and magnesium. Choose chocolate with at least 70% cocoa content. Enjoy a small piece as a dessert or add it to your homemade trail mix. (Image: Canva)
Coconut oil: Coconut oil is rich in medium-chain triglycerides (MCTs), which can boost metabolism and provide quick energy. Use coconut oil for cooking or baking, or add a spoonful to your morning coffee for a creamy texture. (Image: Canva)
Eggs: Eggs, especially the yolks, are high in healthy fats, protein, and essential nutrients like choline, which support brain function. Enjoy eggs boiled, poached, scrambled, or as an omelette. Pair with whole-grain toast or veggies for a balanced meal. (Image: Canva)
Full-fat dairy: Full-fat yoghurt, cheese, and milk provide healthy fats along with calcium, protein, and probiotics for gut health. Include full-fat dairy into your diet by choosing plain yoghurt with fresh fruit, enjoying cheese in moderation, or adding milk to your coffee or smoothies. (Image: Canva)
