Believe it or not, fats are essential to a healthy diet.
Fats are one of the three main macronutrients that make up our daily diet.
You may have heard that fats are bad for you, but that’s not always the case.
We definitely need to actively avoid trans-fat, which are found in processed food and fast foods. But, we do need to consume saturated fats, monounsaturated fats and polyunsaturated fats as part of a balanced diet.
Fats contribute to numerous processes in the human body, such as healthy skin and hair, the absorption of certain vitamins and for insulation.
Fats are also an important fuel source during prolonged endurance exercise.
When it comes to fats we should consume more mono-unsaturated fats. These are commonly found in Olives, Olive oil, almond butter, nuts and avocado.
Saturated fats are common in many foods, such as meat, cheese, butter, whole milk, eggs and full-fat yogurt.
However, the media led many people to believe saturated fats are bad for us, with many foods now being 0% fat, in particular 0% Natural Greek Yogurt
In my view, we should leave such products as nature intended, and as the name suggests keep it “natural” and less processed.
Coconut oil is now commonly used, and raved about. Coconut oil is very high in saturated fats, and is thought to have a range of health benefits. I feel there is a lack of research findings to support the price tag of coconut oil so for the meantime I would stick to Olive oil, however it does add an extra dynamic to the kitchen.
The Mediterranean diet is high in both saturated and monounsaturated fats in the form of milk, eggs, nuts, meat, fish, olives and extra virgin olive oil.
I recommend our players cook with Olive oil, almond oil or coconut oil and to consume more oily fish in their daily diets such as salmon.
Oily fish are high in Omega 3, an essential fatty acid. Omega 6 is also an essential fatty acid typically found in a variety of foods, including nuts, seeds, vegetable oil, sunflower oil, margarine and soy beans.
The Western diet is typically high in Omega 6 and relatively low in Omega 3 fatty acids. This is partly because Omega 6 is found in variety of foods, whereas Omega 3 is found mainly in fish.
As a result I provide our players with a daily fish oil supplement that is high in EPA and DHA.
Fish oils high in EPA and DHA have good anti-inflammatory properties which assist with recovery as well as heart health and promote good circulation.
The LA Galaxy’s menus comprise of a fish or seafood option daily and common favorites are Tandoori Salmon or Tilapia Ceviche.
Personally I feel the Mediterranean diet is the key to good health, it not only provides great food choices but promotes a healthy balance of each type of fat, in addition to having the most research supporting its health benefits.
Find me on twitter @alexsavva19 and for any questions or advice #AskAlex
Yours hydrated,
Alex Savva
