These ingredients can help you meet your needs for this essential nutrient.
Fats have had an unfortunately controversial reputation when it comes to nutrition and health.
Back in the 90’s, people were encouraged to avoid fat whenever they could.
Photo: Jen Causey
Since the mid 2000s, several trendy diets such as the keto diet encourage ample fat intake.
But the kind of fats you choose matters, too.
Saturated fats include animal sources such as butter, lard, dairy and red meats.
Ali Redmond
These types of fats have been found to be protective to our hearts and overall health.
Twenty-five percent of a 2,000 calorie pattern would be 500 calories or roughly 56 grams of fat per day.
Other oils that are high in unsaturated fats include vegetable oil, canola oil, avocado oil and sunflower.
Recipe image:Breakfast Peanut Butter-Chocolate Chip Oatmeal Cakes
2.
However, not all nuts are the same.
They are also incredibly versatile, and can be used in everything from baked goods tosoup.
Brie Passano
Just be sure to be allergy-conscious when serving or enjoying nuts in your meals.
It is a rich source of essential nutrients including protein, calcium, phosphorus and zinc.
Sprinkle it on top of your casseroles and salads or add a slice to your next sandwich.
Recipe image:Avocado-Egg Toast
4.
Spread some avocado
One third of an avocado= 10g
There are lots of reasons to love avocados.
They are flavorful, deliciously creamy and provide a host ofhealth benefits.
They can promote skin and eye health, lower cholesterol and boost nutrient absorption, to name a few.
Try adding one-third of an avocado to your next sandwich, salad, toast, bowl, taco orsmoothie.
Instead, opt for canned fish to add healthy fat, flavor and nutrition to your meals in abudget-friendlyway.
Recipe image:Vegetarian Chopped Power Salad with Creamy Cilantro Dressing
6.
Plus, they can add a savory richness to your meals, especially if they are packed in oil.
