We have made it through the first week back on the Jamie Eason’s LiveFit Program. It is time to take a rest because we deserve it. It has been a great week! We are going to finish the week and talk about fat. We should not fear fat!

Yes, I really said that. We have all been fighting body fat, but there are healthful dietary fats, or “good” fats. Good fats are an important part of anyone’s diet. It is critical for performance and overall wellbeing. Remember, our bodies need fat to function properly.

See more on macronutrients

When it comes to dietary fat, our body uses it for energy. It is necessary to cellular construction, bodily processes regulation and needed for the absorption of fat-soluble vitamins. Keep in mind, not all fats are created equal. There are healthy fats and junk food fats.

Healthy fat sources include things like olive oil, legumes, avocados and raw nuts. Junk food is well, junk food. This includes nasty trans fats. In addition, be sure to limit saturated fats (animal) and cholesterol intake for a healthy, balanced diet.

Here are a few tips on choosing the right fats:

• You see potato chips.  Yes, they look delicious and you want to grab for them.  Instead, try replacing that snack with something healthy like unsalted, raw nuts (almonds are a great choice!)
• When making a salad, choose to top the salad with some extra-virgin olive oil and vinegar instead of high-calorie dressings.
• For meat eaters and vegetarians, try replacing meats and cheeses with products packed with Omega-3’s (e.g. chia seeds).

As always, make a conscience choice when it comes to your diet. When you grab for those potato chips, keep in mind that you are in control of how you want to feel and look.