Get More Good Fats in Your Diet!

Self Magazine

Yes, there is such a thing as good fats. Here's how to get more of them.
by SELF Staffers


photo: Travis Rathbone
photo: Travis Rathbone

First, a primer: Monounsaturated fatty acids (aka MUFAs) help control hunger and blood sugar and are found in avocado, nuts and olive oil. You can have between 30 g to 50 g of these a day (based on a healthy woman eating 1,800 cals a day).

Eat more ... Avocado!
* Use 1/4 of an avocado instead of cheese on a sandwich
* Cube it and put it on your chili
* Mash it up and serve it on lightly toasted bread as an app
* Make a rich risotto
* Roll it in panko and make fries (seriously, they're awesome!)
* Heck, put some salt, pepper, and balsamic on it and eat it with a spoon!

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Eat more ... Nuts!
* Sneak slivered almonds into your oatmeal
* Snack on unsalted peanuts at the airport
* Grind up pistachios and sprinkle them on a pasta dish
* Use almonds instead of pine nuts in your next pesto (more MUFAs!)
* Roast peanuts with curry powder and serve them as an app
* Make your own almond butter and put it on ... everything!

Eat more ... Olive Oil!
* Dip that table bread in oil (so much better than butter)
* Make a salad with oil, salt and pepper as the dressing
* Roast seasonal veggies
* Pan-fry lightly breaded chicken breasts

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