Photo: ABC/Craig Sjodin
Fat lives a double life. It can be your friend, adding flavor, pleasing texture, and satisfying richnessw to foods. And some fats, chiefly the poly- or monounsaturated kinds—found in plant-based foods, fish, nuts, and most oils—help your body absorb nutrients and actually lower cholesterol. But fats can also be a problem. All varieties contain more than double the calories per gram of protein or carbohydrates. Too much of the saturated stuff also clogs arteries. The less said about artificial trans fats, the better.
Fat phobia is over; fat nuance is in. The goal these days is to incorporate more of the good fats and less of the bad into all meal planning, cooking, and snacking. Here you'll find easy opportunities to swap in good fats while lowering your sat fat intake.
It's hard to think of a healthier environment than the one in which Daphne Oz grew up. Her large extended family—especially her relationship-expert mom, Lisa, and her famous heart surgeon dad, Mehmet—offered a wealth of love, encouragement, and healthful eating. Oz was born in 1986, at the height of fat demonization in America, when people were replacing fats with starchy, refined carbs. Her parents didn't buy into the trend: "We didn't have a lot of unhealthy foods in my house," Oz says. "I was eating the same foods as my family. Problem was, I was eating them in unlimited quantities. Even healthy foods can be too much if you're not aware of how much you're consuming."
When Oz found herself around unhealthy foods, outside her parents' purview, the temptation was overwhelming. Fat-free products were a big part of what became a fad-diet phase. Despite being involved in several varsity sports, she found herself in a fat trap: 30 pounds overweight and unhappy before college.
It was then that something clicked for Oz—she realized she had to change her viewpoint on eating, specifically on fat: "I had to get my head around the idea that nothing is off-limits. I wanted to create a lifestyle where everything I want to eat, I can have," she says. "As soon as I got to this healthy, happy way of eating, real fat in manageable quantities came back into my life in a big way." Oz dropped the excess weight and has continued to maintain a healthy, exuberant lifestyle with a focus on eating all foods—especially fats—in moderation. Here she offers her tips for enjoying more good-for-you fats.
DAPHNE'S TOP 3 TIPS FOR INCORPORATING HEALTHY FATS