M.Ed., RD, LDN, CLC
Andie is a Registered Dietitian, Certified Lactation Consultant, and Certified Personal Trainer who thinks of nutrition counseling as equal parts science and sensitivity. She specializes in lactation, sports nutrition, exercise fitness, and weight loss programs.
Dietary fat is essential to our health. Fats play a number of important roles in the body, from protecting organs, to facilitating the absorption of fat-soluble vitamins (vitamins A, D, E, and K), to carrying out chemical reactions related to growth, immune function, reproduction, and metabolism.
fats are associated with poor health and include trans fats, partially
hydrogenated oils, saturated fats, and cholesterol. The “good” fats, shown to
be good for health because they can help lower cholesterol and help maintain
cardiovascular health, are monounsaturated and polyunsaturated fats (which
include the essential fatty acids).
Aim to include good fats into your diet – think olives and
olive oil, canola oil, avocados, peanuts and peanut oil, nuts (such as almonds
and walnuts) and nut oils, seeds and seed oils, nut and seed butter (when they
are made from 100% nuts or seeds, i.e. no added oils or sugars) and fatty fish
(such as wild salmon and trout). Nuts and seeds are easy snacks on their own,
or they can be added to salads or cooked grains. Try smearing 100% nut butter
on whole grain toast or fresh fruit. Add avocado to sandwiches, salads,
quesadillas, and tacos. You can also make your own salad dressing by combining
one part vinegar (whichever kind you prefer) to two parts high quality olive
*Pregnant women should eat no more than 6 ounces of high mercury fish per week
**If pregnant and using deli turkey, be sure to heat in pan or microwave until steaming
For more on this topic, check out the following articles:
Our Happy Family Organic Superfoods Cookbook for Baby & Toddler is chock-full of yummy, easy-to-prepare meals your whole family will love.