Incorporating Healthy Fats In Your Diet

Nov 19, 2024

Here are some practical ideas for adding them throughout the day:

Breakfast

* Smoothies: Add a tablespoon of nut butter, chia seeds, flaxseeds, or a slice of avocado for creaminess.

* Toast: Spread avocado or almond butter on whole-grain toast, topped with a sprinkle of seeds or a drizzle of olive oil.

* Eggs: Cook scrambled eggs or an omelet in olive oil or grass-fed butter. Add sliced avocado or a sprinkle of hemp seeds on top.

Snacks

* Nuts and Seeds: Keep a mix of almonds, walnuts, and pumpkin seeds for on-the-go snacking.

* Veggies and Dip: Pair carrots, cucumbers, or bell peppers with guacamole or hummus made with olive oil.

* Energy Bites: Make no-bake bites with a base of almond butter, ground flaxseeds, and coconut flakes.

Lunch

* Salads: Dress your greens with olive oil and balsamic vinegar. Add avocado slices or sprinkle sunflower seeds.

* Sandwiches: Add avocado, tahini, or olive tapenade to sandwiches or wraps.

* Soups: Stir in a spoonful of coconut milk or drizzle olive oil on top before serving.

Dinner

* Grilled Proteins: Drizzle salmon, chicken, or tofu with olive oil or serve with a side of avocado salsa.

* Roasted Vegetables: Toss vegetables in avocado oil or olive oil before roasting.

* Curries: Use coconut milk as a base for curry dishes.

Dessert

* Dark Chocolate: Choose a brand with cocoa butter and minimal added sugar.

* Greek Yogurt Bowl: Top with walnuts, flaxseed, and a drizzle of nut butter.

* Homemade Treats: Bake with almond flour or coconut oil for a nutrient-dense option.

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Helping women over 40 achieve better health through personalized nutrition strategies that actually work for real life.

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