Habit #5: Eat Healthy Fat

Mainstream thought is catching up with science.

Fat is an essential nutrient that your body needs and it creates a feeling of satisfaction and fullness at each meal.  For a long time, fat has been labelled as bad and the source of weight gain for an entire nation.  That notion has been pretty thoroughly discounted and it is now widely understood that quality fats supports your cardiovascular system, improves your body composition, can alleviate symptoms of depression and makes up much of our internal fat-based cells and cell functions.  So year, fat is important and is not gonna make you fat!

Eat a portion of fat with most meals.

  • a portion of healthy fat is about the size of your whole thumb
  • women should eat 1 thumb of fat with most meals
  • men should aim to eat 2 thumbs of fat with most meals

Your fat intake should come from healthy and unprocessed sources and should be divided between the three kinds of fats.

Saturated, Monounsaturated and Polyunsaturated Fats

There are the three types of fats and you should get in your daily diet, a third for each type.  Don’t worry about how the science behind each type, just be conscious of the types and work to get a third from each category every day.

Saturated fats include: animal fats (eggs, dairy, meats, butter, cheeses, etc.), coconut oil, palm oil.

Monounsaturated fats include: macadamias, pecans, almonds, cashews, pistachios, tahini, hazelnuts, olives, olive oil, peanuts and peanut butter, avocado, guacamole.

Polyunsaturated fats include: fish oil, hemp seeds,  algae oils, sunflower seeds, pumpkin seeds, soy nuts, walnuts, flax seeds and oil, chia seeds, Brazil nuts.

With proper portioning and choosing from the 3 categories you’ll have plenty of options to add taste and texture to each meal.  Don’t be afraid to experiment and of course go for the unprocessed fats whenever possible.  For example, the Kraft peanut butter should be tossed in favour of the natural peanut butter where the oil has to be mixed.  Or aim for raw nuts and seeds over roasted and seasoned (or roast and season yourself if you’re into that).

What ever fat you choose, work on adding a portion of fat at each meal.

Stay fresh,



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