Fiorella's Top Healthy Fats

October 18, 2017

Fat is not the enemy--and yes this is coming from a Registered Dietitian! Going fat-free is not only the oldest diet myth in the book, but may also cause more harm than good. Believe it or not, you need fat for a healthy diet. In fact, your body needs it to function: it's used for energy; to absorb fat-soluble vitamins A, D, K, and E; for optimal brain and heart health; maintaining sex hormones and for glowing, healthy skin! 

 

I have been a proponent of fat for as long as I have been a dietitian, and even longer as an Italian girl! Fat not only keeps your body running, it satisfies you and can even be used as a tool to control your hunger! Read more about optimizing your diet with fat here: How an Italian Girl Does Healthy: Do Not Take Fat Out of your Diet!

 

Here are my Top 3 Healthy Fats:

  1. Extra Virgin Olive Oil- also known as liquid gold of the Mediterranean! This powerhouse monounsaturated fat is great drizzled over your salad or even to cook with!

  2. Nuts or Nut Butters- any nut will do! The perfect snack portion is 1 oz of nuts or even 2 oz of your favorite nut butter over toast or spread on apple slices! 

  3. Avocado- replace your spread with avocados! Versatile enough to add as chunks in your salad, spread over your sandwich, or even mash into a dip. Not only is this packed with healthy fats, it is also full of folate, fiber, potassium and magnesium! 

 

How to Incorporate Healthy Fats in Your Diet!

  • Choose fats naturally occurring in whole foods--like healthy fats in egg yolks, full fat or natural nut butters, or in whole beef, pork, or chicken (legs and thighs have more fat, protein, and iron!)

  • Best fats are monounsaturated or polyunsaturated fats--found in nuts, fish, seeds, olive oil. Research has shown these fats can help reduce cholesterol levels in your blood, and also contain the antioxidant vitamin E!

  • Add omega-3 fats--which have an anti-inflammatory effect and are heart healthy! Mainly found in fatty fish like mackerel, salmon, sardines, flaxseeds, walnuts, and soybeans!

 

 

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