The Magic Number 23

20-35% of your total daily calories should come from fats as they not only (1) provide flavor, texture, and energy; but also (2) enhances absorption of fat-soluble vitamins (vitamin A, D, E, and K). Moreover, fats are more energy-dense than carbohydrates and proteins, so they help us to feel full and satisfied after a meal, which may help to lengthen time between meals.

With that being said, not all fats are created equal. Good heart-healthy fats include essential fatty acids (omega 3 and 6), and mono- and polyunsaturated fatty acids. For food lovers this translates into cold-water fish (salmon), sunflower oil, olive oil, canola oil, and nuts. The heart attack fats are saturated fatty acids and trans fatty acids—in other words lard, milk fat, and shortening commonly found in baked goods.

Now I know I’ve talked about fat before in a couple of different posts, but I’m talking about it again because I think it’s important. We live in a culture where ‘fat’ is equated with “bad” or “unhealthy”, but it’s not!

So, to help you eat the right amount of good heart-healthy fats (specifically almonds) see the images to the left. I chose almonds because:

• they’re a good introduction to heart-healthy fat

• almonds are quite high in fat

• eating the right amount provides you with more energy, increased satiation, etc.

So, almonds are the perfect gateway fat..

While attending the national Dietitians of Canada conference last week, California Almonds handed out the small tin you see above, which holds 23 almonds—the perfect amount.

If you would like your own cute little tin click here.

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Image courtesy of KarolinaGrabowska