“Healthy fats are the #1 missing nutrients in the North American Diet” 

-Dr. BJ Hardick

Confused which fats are healthy and what to consume? Here is a break down why fat is
important and what to consume!

Why Eat fat? 

▪ Excellent source of energy to help lower carb consumption

▪ Fat helps the body burn fat

▪ Makes up 70% of brain tissue and supports proper brain function

▪ Anti-inflammatory

▪ Hormone balance for better metabolism

▪ Transport of fat soluble vitamins (A,D,E,K) into cells

Good Fats: 

▪Nuts and Nut Butters

▪Seeds

▪Avocado

▪Coconut (milk, water, flour)

▪Olives and Olive oil

▪Wild Salmon, Cod, Char (other cold water fatty fish)

Cooking Oil, What To Use?

These are the only oils you want to cook with. All other oils will break down under temperature and are not healthy to consume.

Olive oil: Buy cold first press usda organic, good for eating. Cooking only at very low temp.
Butter: Buy grass-fed only, has some great nutrients and fat for you. Fine for low temp cooking.
Coconut: Buy Organic, good fat for consumption and energy. Med to high heat cooking temp.
Ghee or clarified butter: (fattiest part of butter) really good for you! Can sear all way to 475*.
*Butter is good as long as you dont have a lactose allergy problem. Still treat in moderation.

Cooking Oils To Avoid!

These will break down under cooking temperature and become rancid to consume.

Vegetable Oils

▪Soybean oil

▪Corn oil

▪Safflower oil

▪Cottonseed oil

▪Canola oil

Want to learn more on nutrition and how to be healthy? All Cedar Rapids CrossFit Fit Kamp members receive a comprehensive nutrition seminar on eating healthy, preventing desieses, losing weight, gaining energy and recovering from work outs!

 

I want to learn more! Lets do it!