Somewhere along the line, fats and carbs got a bad rap. For decades, people have been led to believe that fat makes you fat and carbs are your worst enemy. But like most things in life, the truth is more nuanced. These two essential nutrients have been misunderstood for too long, and it’s time to clear the air.
If you’ve been avoiding all fats or steering clear of every carbohydrate
since disco was in style, you’re missing out on vital building blocks your body
needs, not to mention the delicious potential of a well-rounded plate.
Good Fats, Bad Fats, and the Fats You Can Forget
Let’s start with fats. The key here is not to avoid all fat, but to
focus on the right kinds. Think of fat like guests at a dinner party.
Some bring great conversation and a bottle of wine; others just argue and break
your furniture.
Healthy fats—like those found in avocados, nuts, seeds, olive oil,
and fatty fish—are your welcome guests. They support brain health, reduce
inflammation, and even help absorb vitamins like A, D, E, and K.
On the other hand, trans fats (often found in processed snack
foods, margarine, and fried fast food) are the party crashers you don’t want. Saturated
fats, found in fatty cuts of meat and full-fat dairy, aren’t entirely evil,
but moderation is key.
So, go ahead and enjoy that drizzle of olive oil or a small handful of
walnuts. Your heart—and your taste buds—will thank you.
Carbs: Not All Created Equal
Carbohydrates are your body’s preferred source of energy, especially for
your brain and muscles. But like fats, not all carbs are created equal.
Refined carbs—like white bread, pastries, and sugary cereals—burn
quickly and leave you hungry soon after. These are the ones that can mess with
your blood sugar and, over time, your waistline.
Complex carbs, on the other hand, are the heroes of the story.
Found in foods like whole grains, legumes, fruits, and vegetables, these
carbohydrates are packed with fibre, which keeps digestion humming along and
helps you feel full longer. Think of them as the slow-burning logs on your
internal fireplace.
And let’s not forget: fruits and veggies are carbs too! The good kind.
Brightly colored produce delivers not only energy but also antioxidants and
essential nutrients.
Balance Is the Secret Sauce
The real trick to healthy eating is balance. That means pairing carbs
with healthy fats and proteins to create satisfying, energy-boosting meals.
For example, a slice of whole grain toast with almond butter and banana slices?
That’s a winning trio. Or try lentil soup with a drizzle of olive oil and a
side of roasted carrots. Tasty and smart.
You don’t have to obsess over every gram of fat or carb. Instead, aim
for variety and quality. Fill your plate with mostly whole, minimally
processed foods, and don’t be afraid to enjoy a little indulgence now and then.
It’s what you do most of the time that matters, not what you do once in a
while.
Food Can Still Be Fun
This is the time in life to enjoy what you eat, not to fear it. With a
little creativity and a bit of knowledge, fats and carbs can become trusted
allies in your healthy lifestyle.
Instead of cutting them out, invite them in. Just be choosy about who
sits at your table. Life’s too short, and lunch too important, for bland meals
and bad science.
So, here’s to smart eating, flavorful fats, wholesome carbs, and the
occasional piece of chocolate (yes, it has good fats, too). You’ve earned it!
Check out the following Web Page, National Institute on Aging, Healthy Meal Planning provides information
on choosing healthy fats and carbohydrates suitable for older adults.
🔗 https://www.nia.nih.gov/health/healthy-eating-nutrition-and-diet/healthy-meal-planning-tips-older-adults
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