Why you need fat in your diet

Fat is not the enemy anymore.  Well when it comes to nutrition.  Fat from healthy foods are actually good for you!  The fats you want and should avoid are saturated fats and trans fats make sure you read the labels so you know if your foods contain those 2 fats.  Well what fats do I eat you ask?  Well you want to consume monounsaturated fats and polyunsaturated fats.  

So what foods contain those healthy fats:

1. Salmon
2. Nuts: Almonds, pecans, cashews, walnuts 
3. Olive Oil
4. Sunflower oil
5. Peanut oil
6. Avocados 
7. Peanut butter
8. ToFu
9. Tuna Fish
10. Soymilk 

 Those are just a few of the foods that contain the healthy fat you need to make your body work.  Most people need to consume around 20-30% of their diet should be coming from fat.  So fat is a good thing as long as you are eating the healthy version and avoiding the baked treats, and heavily processed foods.  For more information check out SaFire Training.

Log Your Food!!

I will share with you my personal story on logging food.  I kept a food journal by hand for 1 year and ended up losing 30 pounds.  I had so much more accountability when logging my food than when just eating a handful of crackers here and there.  You will be shocked at how many calories you are truly eating in a day or maybe not eating.  If your not eating enough calories your not doing yourself a favor either.  You need at least 1200 calories if your a female and around 1800-2000 if your a male depending on your height and activity level.  During that year I also logged all of my workouts and held myself accountable that way as well.  But most of you probably have heard by now nutrition is 80% of the battle.  You are what you eat.  If your not wanting to log your food by hand than check out myfitnesspal.com.  My personal favorite free site to log food.  It offers multiple food selections as well as different restaurants.  So start that food journal and watch your fitness aspirations become a reality.