Healthy Dietary Facts

Question 1

Why has fat as a macronutrient been understudied and demonised?

Answer 1

Fat has often been understated and demonised despite its importance in the diet.

Question 2

What types of fat should be included in the diet?

Answer 2

The diet should include a mix of saturated, monounsaturated, and polyunsaturated fats, while avoiding trans fats.

Question 3

Why are fat-soluble antioxidants important in the diet?

Answer 3

Fat-soluble antioxidants, like vitamin E, are important when including fats in the diet, and they help protect against oxidative damage.

Question 4

What are some foods rich in vitamin E?

Answer 4

Sunflower seeds, almonds, and wheat germ are rich in vitamin E.

Question 5

What are the key benefits of including healthy fats in the diet?

Answer 5

Benefits include:

Greater satiety (fullness).

Sources of essential fatty acids and choline.

Provide fat-soluble vitamins and phytonutrients.

Enhance flavour in cooked food.

Question 6

What are some food sources of healthy dietary fats?

Answer 6

Healthy dietary fat sources include:

Fruit: avocado, olives.

Seeds: chia, flax, pumpkin, hemp, seed butters.

Seed oils: flax oil, chia oil, hemp oil, sunflower oil, olive oil (cold-pressed).

Nuts: almonds, cashews, walnuts, Brazil nuts, nut butters.

Other: coconut oil, grass-fed meat.

Oily fish: salmon, mackerel, anchovies, sardines, herring.