Habit : Eat Healthy Fats  – PART 1

For this module, just focus on three things

  • Know what foods have healthy fats.

  • You could use your thumb as a guide to a serving (then measure in MFP)

  • Eat some healthy fats consistently, at most meals.

STEP 1 : Know your healthy fats

Here’s what we recommend:

  • Oils such as:
    • olive oil
    • coconut oil
    • flax seed oil
    • rape seed oil
    • canola oil
    • omega-3 oils such as fish or algae (more on this later in the week)
  • Butter
  • Olives
  • Avocado or guacamole
  • Nuts such as almonds, Brazil, cashews, pecans, pistachios, walnuts, etc.
  • Nut butters such as almond, cashew, etc.
  • Peanuts and natural peanut butter
  • Seeds such as chia, ground flax, pumpkin, sunflower, hemp, etc.

Of course, other foods have some healthy fats (especially whole eggs, fish, dairy, and meats).

But these foods above are the healthy-fat superstars.

STEP 2 : Get the right amount

Look at your thumb. That’s your super-scientific healthy fat serving guide.

Eat about 1 thumb of fat per meal. Then see what values this gives you in MFP.

Of course, this is just a place to start as you practice your new habit.

Over time, as you discover what works best for you, you can adjust how much fat you eat.

STEP 3 : Eat healthy fats at most meals today

Pick one healthy fat from the above list and have it at most meals you eat today.

In other words, most meals must contain at least one of the above selections.

Mix and match however you want. Just stick to this list.

That’s it.

Have fun with the possibilities. (Butter with your eggs? Flax seeds in your Super Shake? Avocado on your wrap? Sounds good !)

Don’t worry about getting it “perfect” right now (or ever)

At most meals, just:

  • Choose a healthy fat source from the list above

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  • Eat about one thumbs worth of it

    This is an Feature List Item that is part of an Feature List. Notice the connector between the three graphics to show that they are related.

Why healthy fats?

People used to think dietary fat made you fat, slow, and heart attack-y.

But that’s not true, especially if you focus on the right kind of fats.

In this accelerated habit, we’ll show you how healthy fats can help you get stronger, fitter, and healthier.

Healthy fats:

  • Help you recover faster;

  • Nourish fatty tissues like your brain, eyes, and cell membranes;

  • Help you absorb vitamins like Vitamin A, D, and K; and

  • Keep your muscle-building and sexytime hormones revving.

Breakfast Ideas

  • Use a little butter or extra virgin coconut oil for your egg and veggie scramble.
  • Sprinkle a bit of ground flax, chia seeds, chopped nuts, or shredded coconut on your oatmeal. Or try a little coconut milk over top.
  • Put about 1 thumb of natural peanut butter on your toast or banana.

Lunch Ideas

  • Add about 1 thumb of guacamole, pesto, or 1/4 of an avocado to your sandwich or wrap.
  • Add hummus to your wrap or pitta, or have it with your veggies.
  • Sprinkle a few nuts and seeds over a salad.
  • Replace mayo from a jar with guacamole or avocado in meat salads. Or use a canola-based mayo. (If you’re a creative cook, you can even try making your own mayo with olive oil.)

Supershake Ideas

  • Sprinkle a few walnuts, almonds, ground flax, chia seeds, hemp seeds, fresh coconut (or coconut milk), or nut butter in any Super Shake.
  • Or even 1/4 of a ripe avocado — you don’t really taste it, but it makes the shake creamy. And you get more veggies to boot.

Snack Ideas

  • Sprinkle a few walnuts, almonds, pecans, ground flax, chia seeds, or hemp seeds on some Greek yogurt or cottage cheese.
  • Have about 1 thumb of hummus with a few hard-boiled eggs (and a vegetable of course).
  • Have about 1 thumb of natural peanut butter or other nut butter with an apple, celery sticks, or banana (along with a protein source of course).

Dinner Ideas

  • Add about 2 thumbs of butter to your potato or sweet potato.
  • Add some extra virgin olive oil and balsamic or other vinegar to your salad.
  • Use extra virgin olive oil or coconut oil to sauté or roast your veggies.

Simple Creative cooking

  • Try making your own pesto with fresh herbs, olive oil, and pine nuts or other nuts.
  • Try making your own guacamole — if you have opposable thumbs and can hold a fork, you can do this. (A fun task for kids, if you have some at home.)
  • Try making your own vinaigrette for salad — along with olive oil, you can experiment with other types of oils such as pumpkin seed oil, hemp oil, flax oil, or walnut oil.

More Simple Creative cooking

  • Add coconut milk or paste to a soup or stew, or make a coconut-based curry.
  • Make your own Thai peanut sauce (awesome for smearing on a burger or dipping chunks of chicken into), or make a peanut soup. (Tastes better than it sounds.)

Desert Ideas

  • Cocoa/cacao is another awesome source of healthy fat. Have a few squares of dark chocolate for dessert. (Again, if you’re a creative cook, try making your own.)
  • If you’re looking to impress guests, try a simple coconut custard — the protein is a bonus.