🥑 Welcome to Day 15 of the Balanced Plate Challenge!
Fats get a bad rap.
Low-fat this. No-fat that. “Fats are evil!” shouted in every diet magazine ever.
But here’s the truth: healthy fats are essential. They make meals satisfying, support your brain and heart, and actually help your body absorb nutrients.
Today, we’re reclaiming fats — the good ones — without guilt.
🧠 Why Healthy Fats Matter
Healthy fats are crucial for:
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Brain function — your brain is nearly 60% fat
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Hormone production — regulating everything from mood to metabolism
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Absorption of fat-soluble vitamins — A, D, E, and K
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Satiety — keeping you full and satisfied after meals
Skipping fats entirely often backfires: you feel hungry sooner, crave sugar, or miss out on key nutrients.
🤓 Evidence-Based Perspective
Decades of research consistently show that diets including unsaturated fats support:
✅ Heart health
✅ Balanced cholesterol levels
✅ Better long-term satiety
✅ Nutrient absorption
Public-health guidelines now recommend including healthy fats regularly, rather than eliminating them.
🥜 What Counts as Healthy Fats?
Healthy fats come from plant and fish sources:
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Avocados
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Nuts and seeds
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Olive, avocado, or canola oil
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Fatty fish like salmon, mackerel, or sardines
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Nut butters (without added sugar or hydrogenated oils)
These fats are calorie-dense, so portion awareness matters — but they’re not “bad.”
🍽️ Your Day 15 Task
Today, focus on adding a source of healthy fat to at least one meal:
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Sprinkle seeds on your salad
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Add avocado to your sandwich
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Cook with olive oil instead of butter
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Snack on a small handful of nuts
Notice how this affects satiety and satisfaction.
😂 A Little Humour
If you’ve been avoiding fat because someone once said “fat makes you fat,” welcome to the diet myth era.
Your body actually likes fat — the right kind — and so will your taste buds.
✅ End-of-Day Reflection
Ask yourself:
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Did including healthy fats make me feel more satisfied?
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Did I feel fuller for longer?
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Did meals feel tastier and more enjoyable?
These cues help you develop a sustainable relationship with fats.
Editor Review Notes
This content has been reviewed for:
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Accuracy: Aligned with evidence-based public-health nutrition guidance
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Clarity: Written in accessible, supportive language
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Safety: Encourages healthy fats without overconsumption or fear
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Usefulness: Practical strategies for real-life meals
Disclaimer
This content is for informational and educational purposes only and does not replace professional medical or dietary advice. Always consult a qualified healthcare provider or registered dietitian before making significant dietary changes, especially if you have underlying health conditions or specific nutritional needs.