Not all fats are created equal, as I discussed in my last blog post. But if you want to enjoy the healthy — and tasty! — benefits of those good-for-you monounsaturated fats and polyunsaturated fats such as omega-3 fatty acids, you need to cook and eat smartly.
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Use these simple culinary tips to make the most of good fats:
1. Breakfast boost
At breakfast, cook oatmeal and sneak in flaxseed to give your body a little extra omega-3 bright and early.
2. The best spread
Another breakfast tip: Use natural peanut butter on your toast in the morning instead of margarine.
3. Lighten your lunch
Add avocado to sandwiches and salads instead of using condiments or dressings at lunch to lower your saturated fat intake.
4. A fat-friendly dinner
For dinner, crush up nuts and sprinkle them over a piece of salmon. As a side dish, sauté vegetables in a pan using canola or olive oil instead of butter.
5. Snack smarter
Eat a few olives (not the ones stuffed with blue cheese) for your late night snack instead of the typical potato chips or pretzels. You’ll still get a bite-sized treat, but with high amounts of monounsaturated fat and fewer calories.
The benefits of good fats are vast — but don’t go overboard. Like all things related to healthy eating, moderation is the key. Enjoy, but control your portions to get the best bang for your nutritional buck.
Nutrition student Julie Kane contributed to this article.