Healthy Fats Are Necessary

Dr. Kristina Fruechtl Blog


There is a lot of talk about fat and which types are good or bad for you.  Instead of thinking about whether they are “good” or “bad” I suggest thinking about them in terms of which ones will promote balanced health.  You have a choice as to if you want to create your health or work against your health.  It is so much better for you to take the time to think about what you are eating…it really rings true that an ounce of prevention is worth a pound of cure.

The body needs fat to have healthy fluid cell walls to bring in necessary nutrients and let the harmful things out. It is also needed for neural tissue health such as the coating around the nerve cells that transmit information to your brain; it highly affects, sustains and develops cognitive function. This is why healthy fat is important for young kids as their brains are rapidly developing. It is also necessary to maintain balance of sex hormones such as testosterone, progesterone and estrogen and also stress hormone cortisol.

I’d like to offer some quick ideas as to how you can incorporate healthy fats in your diet.

  1. Snack on some almonds or walnuts.  Go for the raw nuts and avoid those roasted in oil and salted. If raw aren’t an option, then choose dry roasted.
  2. Slice an avocado.  A serving size of avocado is about 1/8 to 1/4 of the whole thing. Sprinkle with a small amount of sea salt or eat it plain and enjoy the rich buttery taste.  A small amount mashed is a great idea for kids.
  3. Add olive oil. 1 to 2 Tbs on a salad or with steamed veggies.  It’s best used at a low heat with cooking.
  4. Cook with coconut oil. Use 1 to 2 Tbs to scramble a couple of eggs or if you’re baking, use this when you can.
  5. Behold the olive.  There are many varieties of olives – look for an olive bar at your grocery store. Canned are good too, but fresh are better.  Plain olives are also a fun one for kids.
  6. Try almond butter.  Have 1 to 2 Tbs with an apple, banana or try it with your veggies.  Best to go with raw and unsalted varieties. Or enjoy it with a piece of dark chocolate.
  7. Buy some salmon. Cook for a meal how you like (steam, bake, grill) and then use left over on a salad or make salmon salad with a canola or olive oil mayonnaise.