This is the beginning of Mix and Match your Meals, here you will learn the best sources of each key bodily need to keep you healthy: strong, full of energy, relaxed, and protected. One fact that may be surprising to hear for some is that your body needs fats for these things to be accomplished. Your body needs unsaturated fats for energy and to help lower risks for diseases. Here’s a list to help you mix and match your meals while including healthy fats into your diet!
1) Nuts and Seeds
There is mostly unsaturated fats in both nuts and seeds. If comparing nuts health wise of which ones would be more unsaturated than saturated fat your best options would be walnuts, almonds, hazelnuts, pine nuts, and pecans. Ones like macadamia nuts or cashews will also have saturated fats, but still have those healthy fats your body needs! Both pumpkin and sesame seeds are great examples of seeds that can provide as healthy fats. I love to use seeds in my salads instead of croutons in order to give me energy.
Avocados are already known for how great they are for you. They contain monounsaturated fats, for those that usually take in a lot of saturated fats may want to start replacing some of their foods with something that has avocados to improve cholesterol levels. Whether you’re using it as guac with some pita chips, spreading it on your morning toast, or adding another level to your favorite burrito, avocados are a delicious start to your health journey. Some may not enjoy the texture of avocados, but no worries! Adding avocado to your smoothie is nearly tasteless while still getting in those healthy fats.
The fats that are found in fish are called omega 3 fatty acids. They are unsaturated fats, and are known for improving heart health. Some fish that are rich in omega-3 include but are not limited to cod, light tuna, sardines, herring, and salmon. Salmon is a common fish used in sushi and easy to make at home. Lots of restaurants use salmon in select meals. Canned light tuna can be used for something as quick as a tuna salad sandwich, just make sure to pack a mint with your lunch. If you want to lower your risks in heart disease, meals that include fish is a great add to your diet.
Hummus is made with chickpeas, which is part of the legume family. Hummus contains both polyunsaturated fats and monounsaturated fats, which basically means means it helps improve your heart health and aid in maintaining cholesterol. Hummus is most commonly used as a healthy chip or cracker dip that adds tons of flavor. It can also be made in some salad dressings or a veggie dip. You can also use hummus in a sandwich or even deviled eggs. Just like the rest of these healthy fats, hummus helps reduce the risk of cardiovascular diseases.
Eggs can be made in so many different ways, and are so good for you. You probably are aware of the protein eggs contain, but eggs are also rich in monounsaturated fats. You can include eggs into as many meals as you want, my personal favorite is in a breakfast burrito or on an avocado and egg sandwich. Eggs are easy to mix with other healthy foods like peppers, spinach, meat, dairy products, or with some of your favorite breakfast foods. Don’t forget to add some seasoning for extra flavor in your eggs!
Most people need around 16-22 grams of fat a day, based on the relative amount of calories you usually intake in a day. Healthy fats will help give you lots of energy to go about your day and help reduce risk for cardiovascular disease. In taking healthier fats could also promote weight loss if you are getting mostly saturated fats. Whether you incorporate with your meals or use this for snack ideas, I hope this post has helped you learn something new today and will have an impact on your mindsets and lifestyle!