5 Tips for Eating Good Fats
Not all fats are bad. Here are 5 tips for eating good fats.
By Kristin Kirkpatrick, MS, RD, LD
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Not all fats are created equal. 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.
Use these simple culinary tips to make the most of good fats:
At breakfast, cook oatmeal and sneak in flaxseed to give your body a little extra omega-3 bright and early.
Another breakfast tip: Use natural peanut butter on your toast in the morning instead of margarine.
Add avocado to sandwiches and salads instead of using condiments or dressings at lunch to lower your saturated fat intake.
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.
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.
Bonus tip: The room-temperature test
To find out if a fat is saturated, leave it out at room temperature for a while. If it turns from a liquid to a solid or remains solid, then you know it is a saturated fat (e.g. butter or traditional stick margarine). If it’s a liquid at room temperature, then it is mono- or polyunsaturated fat (e.g. olive or corn oil). As a rule, eat foods that remain at their original consistency at room temperature.
Nutrition student Julie Kane contributed to this article.