How much is too much when it comes to consuming fat in your diet? Dietary fat: is it good or bad? Both. You see, not all fats are created equal. Let’s dive into the difference between types of fat & a few healthful foods to start adding to your regular weeknight meals to incorporate healthy fats!
3 Types of Healthy Fats to Start Eating (+ An Avocado Dip Recipe)
The Skinny on Fats
Heavily processed, hydrogenated “trans” fats used in prepared, packaged foods can be extremely damaging to the body. These “trans” fats can compromise the cardiovascular system, immune system, and contribute to behavior problems. They can also lead to weight gain, skin breakouts, high blood pressure, and liver strain. That said, our bodies need fat for insulation, vitamin & mineral absorption, and to protect our organs. High-quality fats can steady our metabolism, keep hormone levels even, nourish our skin, hair, and nails, and provide lubrication to keep the body functioning fluidly.
3 Types of Foods to Eat for Healthy Fats
Avocados, olives, and coconuts are great sources of healthy fat, along with wild salmon and omega-3 rich organic eggs.
Whole nuts and seeds, and their butters like almond butter or tahini Look for the highest-quality organic oils when shopping.
Words to look for: organic, first-pressed, cold-pressed, extra-virgin, and unrefined. Avoid expeller-pressed, refined, and solvent extracted.
How to Use Healthy Fats:
For cooking at high temperatures (stir frying and baking), try butter, ghee (clarified butter), or coconut oil
When sautéing foods, try organic extra virgin olive oil.
Oils like flaxseed, sesame, toasted sesame, walnut, and pumpkin seed are best used unheated in sauces or dressings.
Avocado Dip Recipe:
Prep Time: 3 minutes - Makes 1 cup
Ingredients:
1 large peeled and pitted avocado
2/3 cup plain yogurt, goat yogurt, coconut yogurt, or almond yogurt
1 diced tomato a squirt of lemon or lime juice dash or two of cayenne pepper sea salt and black pepper
Directions:
Mash avocado with a fork until very smooth.
Add yogurt, tomato, cayenne.
Blend until smooth. This may be done in a food processor, in a blender, or with a fork.
Add sea salt and fresh black pepper to taste.
Serve chilled with mixed raw vegetables.
COOKING TIP: Best made a maximum of 1 hour before serving.
MEAL PLANNING TIP: I found this calculator very helpful when starting to track your new approach to eating healthy fats along with proteins and whole carbs - check it out here!
xo, Lizzie
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