10 Ways to Include Healthy Fat in Your Diet
Following years upon years of being told we should cut fat out of our diet, we now find ourselves looking for ways to include healthy fat in our diets once again. As it turns out, the vast majority of the research suggesting that low fat diets are good for weight loss are flawed or shortsighted.
Instead, doctors are recommending that we find ways to include healthy fat in our diets. We need this macronutrient in appropriate amounts in order to absorb certain vitamins and minerals. In fact, dietary fat is an important part of being able to lose stored body fat.
Of course, knowing the right ways to include healthy fat in your recipes can also add to the yummy factor. If you’ve been following a low-fat diet for a while, then this addition will be more than welcome.
10 Ways to Include Healthy Fat:
1. Use full fat ingredients
Skip the fat-free and low-fat options. They’re likely doing more harm than good, particularly when it comes to dairy.
2. Cook with healthy fats
Instead of boiling your veggies in water or cooking them in sodium-heavy broth, sauté them in a touch of oil or even butter. Don’t overdo the amount, but don’t feel the need to skimp, either.
3. Learn about the flavor of fat
Different fats create different flavors. Discover the difference made to a dish when you use olive oil, coconut oil, butter, avocado oil, peanut oil, sesame oil and others.
4. Try a reduced-carb recipe
These are designed to use fat for flavor as the carbs have been reduced. Even if you’re not following a low-carb diet, trying a few of these recipes can add some interesting favorites to your regular dishes.
5. Use salad dressing
Gone are the days when you need to skip salad dressing to make your greens diet-worthy. Drizzle on the olive oil and balsamic vinegar and enjoy your meal!
6. Add healthy fat garnishes
Sprinkle nuts, avocado slices (or mash), or seeds as toppings to your favorite meals. They’ll add flavor, texture and healthy fat at the same time.
7. Skip the low-fat snacks
Snacking should be done in moderation, regardless of what you choose. That said, when you snack, choose whole foods with a little dose of fat and, preferably, protein. Hardboiled egg, cheese, and nuts are some simple choices.
8. Embrace cheese
Add a bit of cheese to your meals or add a cheese course instead of dessert!
9. Add cream to your coffee
Just a little touch of half-and-half, whole milk or cream in your coffee or tea can give you a boost of fat without overdoing it.
10. Add richness to your desserts
Instead of looking for sweet, sugary desserts, go for richness and umami. Top a bowl of fresh or frozen berries with a dab of unsweetened whipped cream. You’ll enjoy a decadent dessert that’s good for you, too!
