The telltale signs you’re not eating ENOUGH fat — and the foods to put in your shopping cart now
- A leading Australian nutritionist has revealed the signs you’re not eating enough fat
- Rebecca Gawthorne said to watch for symptoms like dry skin and hair
- Other signs include constant feeling of cold or nausea, mental exhaustion and
- The Sydney mum said you should never completely eliminate healthy fats from your diet
- She said to opt for foods like avocado, nuts and seeds, oily fish and olive oil
A top nutritionist has revealed the telltale signs you might not be getting enough fat in your diet — from dry skin to mental fatigue and constant cold sensations.
Rebecca Gawthorne shared the symptoms your body might be trying to tell you to eat more healthy fats, found in foods like seeds, nuts, oils, fish and avocado.
“Fat is a macronutrient essential to our health, and it plays many important roles in our bodies,” the Sydney mom wrote in a post to her 155,000 followers.
Sydney nutritionist Rebecca Gawthorne has uncovered the telltale signs you might be depriving your body of healthy fats
Rebecca said that dry and flaky skin, dry hair and hair loss, constant cold, frequent vomiting, missed periods can be symptoms of not eating enough fat
Signs that you are not eating enough fat
- Dry & scaly skin
- Always cold
- Dry hair / hair loss
- hormonal problems
- Often ill
- missed period
- mental exhaustion
- heart problems
- Lack of fat-soluble vitamins
Rebecca said that dry and flaky skin, dry hair and hair loss, constant cold, frequent vomiting and missed periods can be symptoms of not eating enough fat.
Other signs are mental exhaustion, hormonal problems, heart problems or lack of fat-soluble vitamins.
“Do you have any of these symptoms? If you are, maybe it’s time to quit low-fat eating and increase your fat intake,” the nutritionist said.
In a blog post on her website, Nourish Naturally, Rebecca recommended opting for “healthy” omega-3 and monounsaturated fats.
Oily fish like salmon, tuna, sardines, and anchovies, as well as walnuts, canola oil, soy products, flaxseed, and eggs are nutritious sources of omega-3.
Rebecca said monosaturated fats are found in avocados, olive oil, and nuts like cashews and almonds.
She recommended reducing your intake of foods with saturated and trans fats found in dairy, red meat, coconut oil, and processed and fried foods.
According to Rebecca, there are many easy ways people can incorporate small or moderate amounts of healthy fats into their diets.
The health guru said there was no need to neglect salad dressings made with extra virgin olive oil and use avocado as a spread.
Why do you need fat in your diet?
Fat is a macronutrient that is essential to our health. Fats have many important functions, including:
- Supporting the absorption and transport of fat-soluble vitamins (vitamins A, D, E and K) by our body
- protection of our organs
- insulate us to keep us warm
- Reducing inflammation in our body
- Supplying our body with essential fatty acids needed to build and maintain our cell membranes in skin, hair, eyes, heart and brain
- helps in the formation of certain hormones
- to keep our hearts healthy
- helps you feel full/full after a meal
Source: Eat Naturally
The health guru recommended ways to incorporate healthy fats into your meals, like using salad dressings with extra virgin olive oil and avocado as a spread.
Add a pinch of seeds and nuts like sesame, pine nuts, almonds, and walnuts to stir in fries and salads, or a tablespoon to cereal, porridge, and yogurt.
Rebecca suggested eating a 150g portion of salmon, tuna and other fatty fish with meals and buying seeded bread and crackers.
Adding a sprinkling of chia seeds, Whole Food Blend LSA, or nuts to smoothies and homemade snacks like muffins can also provide a healthy dose of fat.
Ten ways to add healthy fats to your diet
Source: Eat Naturally