DAY 23-


Today’s challenge is to find high quality fats to include in your diet.

Fats are essential to life. They give the body energy, protect your organs, keep you warm, help the absorption of other nutrients, and even help you to feel fuller for longer. In fact, the human is made of nearly 60% fat, so you can imagine how important it is.

Fat gets a lot of bad press however because it is high in calories.

Not all fats are created equal however.

There are 4 main types:

  • MONOSATURATED FAT- These are found in foods like olive oil, avocados, and nuts. The benefits of this fat include potentially decreasing inflammation, risk of heart disease, and even weight loss.

  • POLYUNSATURATED FAT- These include the essential fats like Omega 3 & 6 which our body cannot creat on it’s own and support functions like reducing risk of diabetes, blood pressure, and bad cholesterol. Fish such as salmon, mackerel, and trout, are all great sources.

  • SATURATED FAT- This fat is solid at room temperature and includes things such as butter, animal fat, and coconut oil. There is a lot of controversy around saturated fat. It has been demonised as a direct health risk, but new research is offering more balance to the conversation and that saturated fat isn’t all bad. Consider for example that salmon, a power house of protein, and healthy fats, has almost as much saturated fat, as it does polyunsaturated fat. Perhaps the take-home message here is old adage of everything in moderation.

  • TRANS FAT- This is fat that has undergone a processing, whereby hydrogen is passed through the fat to help lengthen it’s shelf life, and the reason why foods like biscuits can last for so long. As you can imagine, poor regulation of this trans fat is not conducive to long term health. Trans fats do also however occur naturally certain dairy and meat products and are believed in moderation to be non-harmful. Again, another example of how black and white, good and bad thinking might get us into trouble and how fat, and nutrition in general is more about the grey area paired with fundamentals.

Also, it’s important to note that just like the example of salmon above, most foods containing fat will be a mixture of fats and not just one. That includes saturated fat.

The culprits to us overeating are more than likely excessive trans and saturated fats. Put simply, they taste good. They are considered as highly palatable and are often combined with high sugary, and or salty combinations.

We therefore want to prioritise the fats mono, and polyunsaturated fats. Saturated fats will usually take care of themselves in the diet. The problem however is that it can all too often be a challenge to find enough variety of ‘healthy’ fats.

Remember how important fat is to our survival?

So if we can’t find the good fats, we will naturally crave the ones that will affect our health and weight.

Here is a useful list of some excellent choices of great fats that you can mix into your day:

  • Avocados

  • Milk

  • Eggs

  • Coconut oil

  • Coconuts

  • Olives

  • Nuts- such as almonds, pecans, walnuts, and cashews

  • Peanut butter

  • Oils- such as avocado oil, extra virgin olive oil, and grass fed ghee

  • Greek yogurt

  • Cottage cheese

  • Dark chocolate


So there you go. Be proactive and don’t let your cravings win the day. Stock up on some great fats and nourish your body in the way it wants to be fed.