face the fats
questions about fats come up a lot and rightfully so. quality of fats play a very important role in a healthy diet.
super fats: fats from vegetables and nuts such as coconut oil, virgin olive oil, non-gmo canola oil are great. as are raw fatty nuts and seeds like almonds, cashews, walnuts, pecans, pumpkin seeds, and sunflower seeds. don’t forget fatty fish like salmon, herring, sardines and mackerel. and finally, flax and hemp seed oils, which are not to be heated, but can be used in many ways, such as mixed in a smoothie, used in salad dressing and both are fine drizzled on hot food once it has been removed from heat.
fats to consume in moderation: animal fats found in meat and dairy products. we still love these fats and from animals raised in a healthy manner these fats can contain many nutrients. just be sure not to over consumer them. 1 tbsp of butter a day is about the right amount for most people.
fats to avoid like the plague: hydrogenated fats and trans-fats which are found in most convenience foods and refined baking products. when baking at home, use butter or coconut oil instead of shortening or margarine, they also make your baking taste much better.
more info: tara@mealsformums.com
