In order to maintain or regain your health, you will need to include small amounts of quality protein in your daily diet, but also plenty of healthy saturated and monounsaturated fats.
How much of this type of fatty acid should be provided?
For optimal health, the intake of high-quality saturated and monounsaturated healthy fats should be 50-85% of total daily calories.
What are these healthy, quality saturated and monounsaturated fatty acids?
There are several sources, the main ones being vegetable.
Remember that fats have a particular affinity for toxic substances. It is therefore imperative that you direct your choices towards sources of fatty acids that are not processed, and therefore of biological or organic origin.
This is imperative, otherwise you will lose all the benefit you are looking for!
What are the plant sources?
- Coconut fat or oil.
- Fatty fruits such as avocado or olive.
- Nuts: cashew, pecan, macadamia, Brazil, hazelnut, coconut, etc.
- Seeds and dried fruits: almonds, sesame, pine nuts, sunflower seeds, chestnuts...
What are the correct intakes of animal fatty acids?
- Butter, preferably raw and of organic or biodynamic origin.
- Whole milk from organic, biodynamic or organic sources.
The fatty acids of the omega-3 type are also part of the essential intake.
Ideally, the ratio of omega-6 to omega-3 should be 1:1. In our current diet, this ratio is totally unbalanced. It can go from 20/1 to 50/1.
To rebalance this ratio, simply reduce the omega-6s, which are mainly found in corn, soybean, canola, safflower, peanut, and sunflower oils.
Knowing that corn and soybean oils are among the most processed, contaminated by phytosanitary products and genetically modified.
To increase your intake of omega-3If you are not getting enough of it, turn to animal sources, such as krill or cod liver oil.
Plant-based omega-3s are also found in carnation, walnut, flax, hemp and camelina seed oils.
However, in the case of omega-3s, we need as much, if not more, animal intake as plant intake.
In conclusion, remember that when you look at your plate, 3/4 of it should be plant-based. To everything we have mentioned above, you can add as many vegetables (non-starchy) and plants as you wish.