Healthy Fat plays a vital part in our diet! I know this scares a lot of you, but it IS absolutely necessary! Healthy fat can actually delay hunger pangs; yes it's true! Healthy fats & oils are a concentrated source of energy & are necessary for good health & fitness! Too much fat in our diet isn't healthy, but too little fat can have some serious consequences. For the most part, I add 9 grams of healthy fat to each meal, but it also depends on what my meal consists of. For example; If I am eating Salmon I do NOT add fat because 4 ounces of Salmon contains roughly 12.5 grams of fat, in which case the Salmon would serve as both my protein and my fat in my meal. If I am eating 2 eggs for Breakfast, I add only 5 grams of fat to my meal, because each egg contains 4.5 grams of fat. Do you get what I am saying? Am I making any sense to you! So use your common sense on this one!
Healthy fats also add tremendous flavor to our meals, making it easier for us to stay on track, but more importantly, healthy fat when combined with healthy protein and low glycemic carbs will actually delay your hunger! Believe it!!
In one of my previous posts, I provided you with a list of healthy fats. Pictured below are just a few of my favorite healthy fats:
I do not cook with Sesame Oil, Walnut Oil, or Flax seed oil; I usually drizzle this over my protein or add it to a hot bowl of soup, or I use it to make salad dressings. You will ruin the integrity of these oils if you cook with them.
As far as opting to use Lite Butter and just a few other lite products; This is a personal choice for me. I am a clean eater, but I wouldn't say I'm perfect! What I know is this; 1 Tablespoon of Butter has 14 grams of fat, and 1 Tablespoon of lite Butter contains 5 grams of fat. I will get much more flavor out of 2 Tablespoons of the Lite Butter, than I would using 2 teaspoons of regular Butter. This girl needs flavor! My organic lite Salad Dressing contains 1.5 grams of fat for 2 Tablespoons, which means I can have 1/4 cup of this dressing on my salad, rather than less than 2 Tablespoons of Regular Salad Dressing! There is just no way less than 2 Tablespoons of regular Salad Dressing is going to add any flavor to an 8-10 ounce salad! Are you with me on this? By choosing to use just a few lite products, I am adding tremendous flavor to my meals, therefore making it easier for me to stay on track!! Again, this is a personal choice! Do what works best for you!
Until next time,
Be well :)