• Healthy Fats Challenge

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    What to do: Include some healthy fats into one of your meals everyday for 7 days

    If you're like many people, when you hear the term 'fat', fear comes to mind. You are currently trying to lose fat (or not gain any), therefore the last thing you want to do is eating more fat.

    You think that if you eat fat, it'll turn to body fat! But, this isn't the truth at all.

    Let's have a quick look at what those benefits are as well as how you can start incorporating more healthy fats into your day.

    The Benefits Of Healthy Fats

    Not all fats are equal. It is important to choose healthy sources of fat. Unhealthy fats are mostly found in foods such as deep fried foods, fast food, or baked goods.

    So what are some of the benefits of eating more fats?

    First, they improve the absorption of nutrients. There are certain vitamins that you take in on a regular basis that are only absorbed when you're consuming dietary fat.

    Those who aren't eating enough dietary fat will also find that they're hungry 24/7. This is because dietary fat is the one nutrient that dramatically slows down the digestion process. If you're hungry right after you eat a meal, you probably need more fat in that meal.

    Finally, dietary fat helps provide a long-term source of energy and can help to regulate your blood sugar levels. This ensures you don't suffer from a blood sugar high followed by a crash.

    What are some ways to incorporate more healthy fat? Let's look at a few options.

    Breakfast Ideas

    To add more dietary fat to breakfast, consider smearing a banana with some natural peanut butter, adding some almond butter to your smoothie, or topping your bowl of oatmeal with flaxseeds.

    Lunch Ideas

    If you need to add more healthy fats to your lunch meal, be sure that you're using an olive oil based salad dressing, or add some slivered almonds or walnuts over your salad.

    Alternatively, add some avocados into whatever dish you're preparing, or eat them on the side.

    Dinner Ideas

    To up your intake of healthy fats at dinner, serve up salmon more often. Salmon is very rich in high quality protein and also contains the essential omega fats you need.

    Alternatively, drizzle some olive oil over steamed asparagus with a touch of lemon or top your main protein source with some chopped nuts.

    So make sure that you aren't overlooking the role that healthy fat plays in your diet. Add it wisely and you won't suffer any weight gain as a result.

Daily Check-In

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  • weazley 3335 days ago
    Didn't do to well over the weekend - ate out a lot. Had a rocket salad drizzled in olive oil though - and bought some avocados to have for lunch for the rest of the week!
  • weazley 3338 days ago
    Couldn't manage to fine straight Almond butter - but found 2 mixtures 1 (Almond, Brazil Nut, Cashew) and the other (Almond, Brazil, Cashew and Macadamia). Cooked my Stir fry with Coconut Oil for dinner last night - and having the leftovers for lunch today!
  • weazley 3339 days ago
    Hmmm, being looking at Almond Butter and suppliers near me. Can't find any at the moment, but will keep looking!
  • weazley 3340 days ago
    Another avocado with lunch on the plan for today, and as its a salad - also going to include some good quality olive oil!
  • weazley 3341 days ago
    Started off today with Macadamia nuts, and having an avocado as part of my lunch!
  • itzallaboutme 3361 days ago
    I am doing this a second week because it really helped me to plan healthy fats into my menu. Eating fats on purpose is pretty new to me so it is going to take time to get used to allowing myself to do it.
  • Beautiful 3404 days ago
    He peanut butter for lunch. Made shrimp with olive oil
  • Robin1 3432 days ago
    Added walnuts and olive oil to dinner
  • lyza 3439 days ago
    Olive oil and eggs- I love it that eggs are cheap but healthy
  • Kekibird 3472 days ago
    Had a muffin made with ground flaxseed this morning
  • Chaosbutterfly 3476 days ago
    Ate one and a half servings of almonds as a snack, and added a teaspoon of coconut oil and half a serving of crushed almonds to my pasta at dinner. Yay fatty goodness.
  • Approximatelylinear 3477 days ago
    Had more of the olive oil and almond butter dressing.
  • Agrien 3477 days ago
    On the road this morning. Fast recipes to take with me, and coconut oil seemed just the thing to travel with in case I actually had to cook. :) Less mess, and healthier thank some other things.
  • julierudd 3478 days ago
    Ate a handful of walnuts, cashews, pecans, and almonds for snack
  • LaUsagi 3478 days ago
    peanut butter and olive oil today!
  • Mere522 3478 days ago
    Honey mustard dressing on my salad:)
  • mcovey26 3478 days ago
    Sweet Onion Teriyaki with Avocado instead on sauce. Mmmm...
  • Agrien 3478 days ago
    A touch of vegetable broth in my scrambled eggs instead of milk (used to use water). :)
  • kdi 3478 days ago
    Had cashews and almonds with breakfast and put avocado in my salad.
  • ClaraCole 3478 days ago
    Probably didn't make this one yesterday.

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