At Clean Cut Meals we look at 3 macronutrients; protein, carbohydrates and fat. Fat gets a bad rep but our body needs it for energy, to absorb vitamins and to protect our hearts and maintain brain health. It is a common misconception that fat is what adds inches to your waistline, raises cholesterol, as well as a long list of other health issues. It is important to know and understand that not all fat is equal.
“Bad” fats are the ones blamed for weight gain, clogged arteries, increased risk of disease etc and this would include artificial trans fats and saturated fats that can be found in fast food, bakery products, margarines and many more food items. There are however “good” fats also such as omega-3s and unsaturated fats that play a huge role in maintaining your energy levels, control weight, manage mood and have cognitive benefits. Understanding the difference between good and bad fats can increase your chances of success in reaching and maintaining your goals.
Tips for Adding More Healthy Fats to your Diet
When starting on a weight loss journey it can be helpful to keep track of macros and calories until you get a handle on portion control. It can be easy to become obsessed with counting calories and fats, with the amount of misinformation out there we can’t blame you for getting caught up in it all. It is best to aim for a diet rich in vegetables, fruits, nuts, and beans which are full of healthy fats. Here are a few tips for making sure you have a better balance in your diet:
Try to eliminate trans fats from your diet. Check food labels for trans fats. Limiting commercially-baked goods and fast food can go a long way..
Eat omega-3 fats every day. Include a variety of fish sources as well as plant sources such as walnuts, ground flax seeds, flaxseed oil, canola oil, and soybean oil.
Cook with olive oil. For our meals we use olive oil for cooking rather than butter, stick margarine, or lard.
Avocados!! Try them in sandwiches or salads or make guacamole. Along with being loaded with heart- and brain-healthy fats, they make for a filling meal.
Reach for the nuts. We have recently added a trail mix to our snack options.
How about some olives? Olives are high in healthy monounsaturated fats and are low-calorie. Try our Greek Chicken to get your hit of olives.