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our organs, maintaining nerve and brain function, and providing energy stores needed in moderation. Fat should account for 20–35 percent of our caloric intake, with an emphasis on unsaturated fats (not all fats are equal in their health effects).10

There are three main categories of fat: saturated, unsaturated, and trans. Saturated fats come primarily from animal sources, with the exception of coconut oil and palm oil. These fats are known to raise cholesterol levels, which is related to cardiovascular disease, though more research is being done on whether the source of the saturated fat impacts health outcomes. Unsaturated fats are plant oils and omega-3 fats from certain fish, and are known to be beneficial to our health, especially cardiovascular health. Omega-3 fats come from fatty fish such as salmon, mackerel, and trout, and plant sources such as flaxseeds, walnuts, and canola, but since our body inefficiently converts plant-source omega-3s to the form found in fish, eating at least two servings of fatty fish a week is important for cardio-vascular health.11 Trans fats are plant oils that have been chemically altered to act as an animal fat in baking and are the most detrimental to our health. Store-bought treats like cookies, pies, croissants, and fried foods may contain trans fats like partially hydrogenated or hydrogenated oil, although this is changing as consumers pressure the food industry to remove it.

There is a lot of hype about fiber, but what is it beyond a dietitian’s buzzword? Well, it’s the parts of plants that the human body cannot break down and digest. There are two general groups of fiber: soluble (acts like a sponge, helping with cholesterol and glucose control) and insoluble (acts as roughage, promoting colon health). The typical North American pattern of eating is low in fiber; increasing your intake of fruits, vegetables, beans and legumes, nuts and seeds, and whole grains increases your fiber intake and acts as an investment in your health. Make sure you increase your fluid intake with your fiber intake to keep everything moving smoothly! (See page 284 for fun flavored water ideas.)

Fiber