The food pyramid that would have us basing our diet on foods made from processed grains like pasta, bread, cereal, white rice and muffins, is being rearranged. Evidence shows that the majority of our plate should be a variety of brightly colored vegetables.
Gone too are the days of vilifying fats. A good portion of our daily caloric intake should come from healthy fats. Fats are a dense calorie source so a little goes a long way. But not just any fats will do. We now know that over processed and damaged fats are far worse for our health than the old fashioned fat sources that our ancestors ate. When adding fats to our diet, we must do our best to avoid highly processed vegetable oils like canola oil, soybean oil, margarine and hydrogenated vegetable oils (trans fats). These high processed oils are sources of Omega 6 fats and over-consumption disrupts the Omega 3 to Omega 6 balance in our bodies. Instead, opt for healthier whole food fats such as those found in coconuts, avocados, raw nuts, and olives. Cold pressed and minimally processed oils from these foods can be healthy sources of fats as well such as coconut oil, olive oil and raw cacao butter. The healthiest option for animal fats come from animals raised on pasture (grass-fed) and eating a natural diet, not a diet solely of corn and grain. Animals raised with a natural diet produce a different fat profile than animals raised on grains. These healthy animal fats include, free-range eggs and pasture raised dairy products such as butter and ghee. Wild cold water fish such as salmon and sardines are also a good source of healthy fats to add to your diet.
Healthy fats don’t make us sick and fat. Basing a diet on processed grain products and damaged oils does that.