lear n i ng
ats” has become a four-letter word in our
diet. For more than four decades, dietary
fats have been demonized and disparaged.

We avoid them, purchase low-fat or fat-
free options and even choose synthetic or factory-created fats
the Skinny
on Fats
TEXT Jaime Coffey Martinez, MS, RD
over real food.

Current science is revealing that fat is not what is hurting
our health. In reality, fat is necessary for many key functions
in the body. For example, it provides energy, maintains core
temperature, makes hormones, absorbs nutrients and has a
major role in neurological and brain function.

The war on fat may be over, but the dietary
recommendations of the past decades have left many of us
confused about which fats to avoid and which to include.

Let’s break it down:
Monounsaturated Fats
These fats are historically referenced as “healthy” fats and are credited for
decreasing cardiovascular and cancer risk in addition to providing nutrients.

Examples of monounsaturated fats include olives or olive oil, vegetable oils, nuts
and avocados. The Mediterranean Diet, rich in olive oil, is associated with reduced
risk of early death and weight management. Debate continues on whether olive oil
is oxidized at high temperatures; therefore, some recommend limiting use to low
heat and using only extra virgin olive oil.

Polyunsaturated Fats
Also referred to as “essential” fats, meaning unlike monounsaturated and saturated
fats, the body requires polyunsaturated fats through diet for biological processes.

Polyunsaturated fat can be found in nuts, seeds, fish, algae, leafy greens, vegetable
oils and krill. Omega three, six and nine are all polyunsaturated fats, however, their
roles in the human body are vastly different. Focus your diet on the inclusion of
omega 3s (found in fish, algae, leafy greens) since they are anti-inflammatory and
heart healthy.

It is important to note that fats are not exclusively saturated, monounsaturated, or
polyunsaturated. Foods are labeled based on their most dominant form, but often
contain a combination of all types of fat.

30 June 2015 washingtonFAMILY.com



Trans Fats
Also known as hydrogenated or partially
hydrogenated oils, these fats are
categorically and entirely unhealthy and
linked to cardiovascular disease, diabetes
and even cancer. Found in foods such
as baked goods, vegetable shortenings,
margarine, snack foods, processed foods
and fried fast foods, there is universal
agreement these fats should be avoided at
all cost.

Saturated Fats
By definition, these fats are “saturated”
with hydrogen atoms and are solids at
room temperature. Examples include
butter, coconut or palm oil, animal
fats and full-fat dairy. Saturated fats
have been falsely linked to disease and
subsequently feared, however, science
is now proving otherwise. They are
rich in fat-soluble vitamins (A, D, E and
K), can increase good cholesterol, have
anti-viral and anti-bacterial properties,
and provide satiety and flavor to foods.

Saturated fats are also heat resistant,
meaning fats such as butter and coconut
oil are preferred for high-temperature
cooking (i.e., grilling, roasting and
broiling). Pleas
Pleas e
Imme e Proof
Imme
d e to 703-318-5509
d
iately Return Proof i by at Fax
l y
!
or Email to Production@theFAMILYmagazine.com
The information provided is for education only and is not intended for the
Cooking fats/oils recommended to
promote optimal health:
treatment or prevention of disease, nor should it be used as a replacement
for seeking medical treatment.

Check One:
Organic Butter or Ghee
❏ Okay As Is Coconut Oil
Approved Avocado
by: Oil
Jaime Coffey Martinez, MS RD is a registered clinical and integrative
dietitian who practices in the DC area and is owner of Nutrition CPR,
LLC (http://www.nutritioncpr.com) a nutrition consulting company
providing both one-to-one nutrition coaching and corporate nutrition and
Nut Oils
_________________ Extra Virgin Olive Oil
Needs Changes
❏ Flax
Seed Oil (Do not heat)
(Mark changes on ad)
wellness programs. Jaime coaches her clients on the importance of choosing
real, nutrient dense foods that will nourish the body, optimize health and
help clients achieve their personal goals.

Date Sent:
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washingtonFAMILY.com June 2015 31