5 easy ways to add healthy fats to your diet


Food with good fats

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Knowing how to get the most of your fat intake is a struggle for many. Luckily, there are plenty of healthy fats that are easy to incorporate, allowing you to feel full longer while adding variety to your diet.

At present, it is recommended to consume 20% to 35% of daily calories from fat. It is equally as important to pay attention to the type of fat AND the amount of fat.

Here are five easy ways to add healthy fats into your meals.

1. Add avocado to your breakfast, lunch or dinner

  1. Slice up half an avocado and put it on toast.

  2. Add it as a side to your breakfast eggs.

  3. Replace the cheese on your sandwich. Mash some avocado up and spread it on a slice of bread.

  4. Mash it up and enjoy a serving size of guacamole.

  5. Chop it into a salad.

Avocados primarily contain vitamin E (helps keep skin shiny and soft) and folate (important nutrient in cardiovascular health).

2. Yogurt is an excellent breakfast or snack option

  1. Create a yogurt parfait with about 6 ounces to 8 ounces of yogurt, and top it with ¼ cup of walnuts, ½ cup fruit and raw honey for a little flavor.

  2. Use yogurt as a base for a veggie dip.

  3. Add yogurt to a smoothie for extra protein.

Yogurt contains calcium (essential for your bones), protein (comprised of important cell components) and probiotics (good bacteria located in the gut).