Fats are essential in the human diet, however they may be the most misunderstood macronutrient. Those of us who were alive in the late 1980s and 1990s remember that everything was lowfat. Lowfat yogurt, milk, everything. The thing is, fat is actually good for us! You just need to make solid choices.
There are three main types of fat: saturated, unsaturated, and trans fat. You basically want to concentrate in the unsaturated zone for maximum health. Some saturated fat can be OK, depending on where it comes from. For example, meat sometimes has saturated fat, such as steak or beef. Avoid trans fat completely.
Looking for some healthy fat ideas? Here are my top 5:
- Nuts – nuts are high in fat, but you have to be careful to choose lower fat content varieties, such as almonds, and watch your portions! One gram of fat is equal to 9 calories! So, keep that in mind when eating handfuls of nuts!
- Avocado – I never used to like avocados but they’ve grown on me. I especially like to smash it up on toast and add everything bagel seasoning! I also add it to salads.
- Grass-fed beef – beef is a great fat source because it’s also high in protein. Choose organic or grass-fed for the highest nutrient level.
- Whole milk or yogurt – if you can tolerate dairy, there is nothing better than whole-fat milk, yogurt, cottage cheese, or cheese. Again, you’re getting the protein along with the fat. Just be careful not to overdo it!
- Dark chocolate – choose 70% cacao or higher and enjoy a sweet treat that is healthy in fat, too!
BONUS: Add a tablespoon of chia seeds or MCT oil to your next shake and reap the benefits of those healthy fats.