What I Eat In a Day // Healthy Fats

Healthy Fats Infographic

What I eat in a day // How I eat healthy fats

Breakfast: Avocado toast and a fried egg over whole-grain bread

Lunch: Grilled salmon mixed green salad with olive oil and apple cider vinaigrette dressing

Snack: Walnuts and almonds in my trail mix

Dinner: Grilled chicken, mixed greens, and sliced avocado wrap

Dessert: Acai bowl with chia seeds

Fats are not the enemy, if you’re smart about it

Seeing Delicious Living’s “Why To Befriend Fats” infographic has reminded me why I’ve been obsessed with incorporating healthy fats into my meals. Eating healthy fats has a plethora of health benefits and also satiates my appetite–meaning I stay fuller for longer (so I don’t end up snacking on junk food in between meals). Over the years society’s been conditioned to choose low-fat and fat-free foods over high-fat foods. What you really should focus on is differentiating healthy fats from those fats you should avoid.

What is a healthy fat?

The phrase “healthy fat” usually refers to monounsaturated and polyunsaturated fats. These unsaturated fats help support brain function, boost mood and energy, help reduce LDL cholesterol (the kind that clogs your arteries), and even help you looking young by protecting your skin with a natural oil barrier.

Chances are you may already be eating these healthy fats without knowing it.  You’re ahead of the game if you are already incorporating salmon, chia seeds, walnuts, and olive oil. The main types are omega-3, 6, 7, and 9 fatty acids and are found in fish, nuts, seeds, and oils.

Stay away from trans fat

A general rule of thumb is to avoid trans fat. They are listed on the nutrition label as “partially hydrogenated oils.” Most are artificial and created in packaged foods to increase the shelf life. Trans fat also raises your LDL cholesterol (the bad one) while lowering your HDL cholesterol (the good kind that helps keep blood vessels clear). Popular products that contain some trans fat are baked foods, fried foods, snacks, margarine. Regulation now requires companies to list trans fat on the nutrition label. Note: In the US, if a food has less than 0.5 grams of trans fat in a serving, the food label can read 0 grams trans fat. So at least make sure to check the food ingredient list for trans fat. Even consuming under 0.5 grams per serving can add up! 

I’ve been getting questions from my friends on what healthy foods I’ve been eating, what is a superfood, how much protein to eat in a day, and why I drink kombucha. Stay tuned for future posts answering those questions and a continuing “fats” post: how to spot healthy fats in every section of your grocery store.

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