But in all seriousness, I really do try to balance out my diet as much as I can. Carbs, proteins, fats. The whole deal. I think my biggest struggle is getting enough HEALTHY fats in my diet, though. And I know this is true for SO many other women also.
Healthy fats are hard to come by, for sure. I mean, a lot of (processed) food has fat in it, but not the right kind.
And remember when fat used to be the enemy? Reduced fat & fat-free was EVERYTHING. I fell into the trap too! It’s so easy to give into food marketing like that and think “Oh, this is healthy for me because it has less fat!”
Yeah, WRONG. Like, so so wrong.
I feel like only recently people are starting to get rid of their skewed thinking about fats and really embracing them as part of a well-balanced diet. I started to realize the importance of healthy fats (and how my diet is lacking in them) when I started using MyFitnessPal. When I entered in everything I ate for the week, the app showed that I wasn’t eating enough fats!
And that’s when I realized, getting healthy fats in your diet can be a REAL challenge.
The key here is to look for foods with UNsaturated fats in them (aka the good kind of fat) whereas saturated and trans fats can be potentially harmful to your health. Saturated and trans fats are found in foods like red meat, poultry, and dairy products. So no, it’s pretty impossible to stay away from saturated/trans fats as a whole, but it’s important to have a good (wait for it) BALANCE of healthy & unhealthy fats.
There are 3 main types of unsaturated fats to incorporated into your diet: monounsaturated fatty acids, polyunsaturated fatty acids, and omega-3 fatty acids.
Monounsaturated fats are found in various foods and oils. This source says they “improve blood cholesterol levels, which can decrease your risk of heart disease…and may benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes.”
Olive oil has a higher concentration of monounsaturated fat and I pretty much use it EVERYDAY. I add it to everything, especially vinaigrettes for salads and I even add it to my scrambled eggs in the morning. Trust me on this one, you need to try it. Olive oil on eggs really takes breakfast to a whole other level!
Polyunsaturated fats are normally found in plant-based foods. They are particularly helpful in lowering the triglyceride levels in your blood stream. Triglycerides are a saturated fat, which (as I said before) can have a negative effect on your health if you have too much! So polyunsaturated fats attach to and clear out the unhealthy fats!
Avocados are a great source of polyunsaturated fats! My avo toast with hummus is definitely a favorite breakfast food for me, especially on the weekends when I actually have time to sit and ENJOY my breakfast without having to inhale it as fast as possible as I’m out the door.
Hmmmm yeah relaxing mornings with avo toast are definitely my go to. Nuts are also high in polyunsaturated fats. Cashews & almonds are my top nuts of choice. And I’ll be posting a yummy fall dessert recipe using the two pretty soon, so stay tuned!
Omega-3 fatty acids are kind of the “it” thing right now, I feel like everyone talks about them. So omega-3 fatty acids are actually a type of polyunsaturated fat found mostly in fatty fish and they’re known to decrease the risk of coronary heart disease. Plus they’re great for brain function!
Now, I personally HATE fish (well, seafood in general, really) so I know I’m always low in my omega-3 fats. That’s why I take a fish oil supplement every morning to make up for it! Obviously, eating the real thing is always preferred. But if you’re like me and can’t stomach fish, supps are the next best thing.
I pretty much eat chicken or turkey every single day, so yeah I’m putting some saturated/trans fats in my body. But I also pair it with olive oil or as some avo vinaigrette! You know, make the food a little less boring AND a little more healthy.
I’m not into boring. NOPE.
How to you get healthy fats into your diet? What’re your go to foods? SPILL.