In the early 1990s, motivational speaker and author Susan Powter was famous for saying, “It’s not food that makes you fat. It’s fat that makes you fat.” As it turns out, she wasn’t completely correct. There are, of course, foods filled with fat that are poor choices for anyone – things like deep-fried, well, deep-fried anything or processed meats. So from a health perspective, that deep-fried hot dog is a definite mistake.
On the other hand, some fats are actually not only good for you, but necessary for a healthy diet. What are some sources of healthy fats that you can easily include in a well-balanced diet?
The best source of omega-3 fatty acids, a healthy fat, is fish. The following varieties of fish are chock full of omega-3s: salmon, fresh albacore tuna, trout, oysters, herring, mackerel, halibut and sardines.
If you’re a vegan, or if you just don’t care for fish, you can get your daily dose of omega-3 fatty acids from seeds, especially flax seeds and chia seeds, available in any health food store. Whole flax seeds tend to pass through the digestive track, so it’s best to grind them in an inexpensive coffee grinder before sprinkling on warm foods, adding to smoothies or salads. Once ground, your body will be able to access the omega-3 fatty acids in flax seeds. Chia seeds, the little black pearls pictured above, are a bit more expensive than flax seeds, but also offer fiber and protein. They don’t need to be ground. Neither flax nor chia seeds have much taste by themselves. Most people will add them to other foods rather than consider them a dish by themselves.
Pumpkin seeds are also a great source of omega-3 fatty acids and can be lightly roasted or eaten raw. Other important sources of healthy fats include avocado, walnuts, almonds, pecans and macadamia nuts.
Hopefully, this information will help you make healthier choices when adding fat to your diet, both during and after your treatment with the Spatz3 gastric balloon.
Author: Rebeca Espinoza