Is fat really that bad?

There is no 100% in nutrition. Nothing like teaching mathematics in school, where 1+1=2. And things become the most challenging when I have to counsel a very rigid person, whom only wants an exact answer for his/her questions. Dietary counseling does sometimes become tough when the society now wants to hear what they want to hear, that is, the easiest and fastest way to get to the objectives that they want.

Now, the question is "Is fat really that bad?".

Definitely the answer is no. In fact, fat is very essential to our bodies. (Then some ignorant people will challenge you: Okay! I can buy oil and drink la, eat my favorite fried food everyday lu!)

No, my dear. If it's all so simple in nutrition, why you need a dietitian? :)

Fat has essential roles in our body. Provides us with a good source of energy. Helps us in absorbing fat soluble vitamins (Omitting fat in your diet may cause vitamin A, D, E, K deficiencies). Fills up our stomach (Other than fibre, fat can help in giving satiety. Which is why we often hear from those who wanted to lose weight get hungry more easily. This is because they didn't get sufficient amount of fats from their diet). Also...not forgetting many more benefits of other fats like omega 3 & 6 and SFA!

Now before anyone starts drinking oil, it is very crucial to ask a dietitian about the correct type and the amount of fats that you are required to take. Again, there is no 100% in nutrition, not everyone has to take the same amount of fats. The dietitian's job is about individualizing each and every diet being prescribed to you.

Picture adapted from internet

Choose healthy fats. But the true fact is it is hard to get healthy fats if you're eating outside. Now, I am trying my best to include healthy fats in my Breakfast and Dinner, since I have time to prepare them. For example, add in almonds nuts or peanut butter in morning oats and steam a avocado with rice for dinner or sprinkle olive oil on steamed vegetables, of course not forgetting your carbohydrate and protein sources. 

Lunch time is when I have to pick a better option from a variety of dishes at the Mixed Rice Stall. Avoiding trans fat and hence avoiding fried food items, which is quite hard at a typical Malaysia's mixed rice stall. I know bringing a Bento from home can be troublesome for a wanderer living alone in Selangor like me. Hmmm or go dine at a restaurant that has healthier lunch menus! Where you need to pay more for healthy food. Aiks.

I guess for the time being, I will go to the mixed rice stall, and pick the best lunch menu that I can find. Though occasionally trans fat consumption is unavoidable, but please do try to limit these bad fats! And please enjoy eating good fats! :)