So as I keep saying, each meal should always consist of protein, complex carbs, and healthy fats. Now you know where you can get the protein and the complex carbs from, so it’s time to talk about fat. Ok, so go to Mcdonalds and you are good. JK! There is a HUGE difference between healthy fat (monosaturated, polysaturated, omega-3) versus bad fat (transfat and saturated fat). Your body needs 2-3 services of healthy fats each day.
From: Almonds, Avocados, Cashews, Corn oil, Fish, Flaxseed, Nut Butters, Olive Oil, Pecans, Pumpkin Seeds, Sunflower Seeds, Walnuts.
Fat is something we really need to pay more attention to, as all of the “low fat” diets out there have really eliminated these from our diets when our bodies need them! Some suggested reading for the skinny on fat: In Defense of Food
Do you eat healthy fat with each meal? Where do you get your fat from? Read any good food books lately?
Jennifer is a 27 year old personal trainer living in Connecticut. She is "Coach Jen" at 
{ 25 comments… read them below or add one }
Twitter: JoannaSutter
June 9, 2010 at 8:01 am
I do not eat fat with every meal, but I do not fear healthy fats in my diet.
I’m pretty big on food timing, meaning I try to keep my protein + carb meals around my workouts, and protein + fat meals for all my other meals. But that’s just me!
Oh, and thanks for the book recommendations…I haven’t read the second one yet, either! I’ll add it to my list!
.-= Joanna Sutter (Fitness & Spice)´s last blog ..Confession: I Am Raw-Curious =-.
By book recommendations do you mean cookbook? Because then it’s “The Complete Vegan Kitchen.”
I get healthy fats from EVOO and avocados for sure. And peanut butter, of course.
.-= hbobier @ Basil Vodka´s last blog ..Learning =-.
When I first started on Weight Watchers a few years ago, I had trouble incorporating fats into my diet. Even though the program encourages you to have one healthy fat serving a day, they are high in points because grams of fat drives up the points value. It wasn’t until I started reading blogs that I saw that nut butters, nuts, olive oils and avocado could be part of a healthy diet.
I really want to read in defense of food! Let us know how you like it when you’re done!
.-= Liz´s last blog ..Guest Post =-.
Twitter: jessicabalances
June 9, 2010 at 2:41 pm
I get most of my healthy fats from avocado – I can’t get enough! I also eat nut butters and almonds. Great post, chica; there needs to be more emphasis on the importance of healthy fats!!! One cannot live by protein + carb alone!
I don’t eat fat with every meal, but I always add nuts (and usually nut butter) to my breakfasts.
.-= Christina´s last blog ..HanGawi =-.
I probably get most of my fat in at breakfast or lunch.
I haven’t read any books (for fun) lately
.
.-= Ashley@thehungryscholar´s last blog ..boo. =-.
I’m halfway through Defense of Food too! I love it! It’s completely opening my eyes to some things I already was thinking, if that makes sense.
I love some healthy fats. I try to eat some at least a few times a day, but not always with every meal. I get most in at breakfast or lunch too.
.-= Mary (A Merry Life)´s last blog ..Two For One =-.
Twitter: monique_m07
June 9, 2010 at 4:24 pm
I’m fairly certain I get a HEALTHY does of fat, carbs, fiber, etc. in nearly all of my meals. I don’t really freak out when I see the fat content in foods like this. I think my dinners seem to follow the “Mediterranean Diet” — EVOO, fresh produce and whole grains! Yummy
I’ll fill you in on the freelancing thing soon! Let me get to my new place, and I’ll email you ASAP!
.-= Brittany´s last blog ..The Moving Diet =-.
I’m currently reading In Defense of Food and loving it!! I can’t wait to check out the other book you have listed (:
The majority of my fat comes from Naturally More PB…no seriously
It has flax seeds in it so along with the nuts it is pretty high in healthy fat. Of course I also use a lil EVOO in dressings and recipes.
.-= Whole Body Love´s last blog ..Nothing Fits =-.
Twitter: suki
June 9, 2010 at 7:56 pm
i love love love the healthy fats… and the GOOD cholesterol in seafood and such.
.-= suki´s last blog ..On Fitness =-.
I don’t eat it with every meal but I definitely make the effort. I love peanut butter and avocados! Of course, not together.
.-= Crystal´s last blog ..oh the confusion =-.
I definitely eat fat in every meal, and it’s not always the “good” kind..and I’m cool with that. Variety is the spice of life for me
I like the book “intuitive eating” and I definitely recommend it!
Twitter: lauryannraik
June 9, 2010 at 9:03 pm
Great recommendations..that;s what I tell all my clients
In Defense of Food is such an awesome book exposing the lie that is the “fat-free” era of the past 30 years. I had fallen victim to this…in 9th grade my cousin and I went on a “TD” meaning..toast diet…nothing but dry, WHITE toast for a few days…hey, it was “fat-free” ugh. I finally learned about the poly and mono and omegas my first year of college when I studied nutrition. Even though people have more sense now, and know there are “healthy fats” I think that it’s still really tough for many to get out of that “fat-free” mentality. I still hear clients say all the time…”I had _______, and it was low-fat, or it was fat free”….feeling better about what they ate…I am always like..eat plants and healthy fats!!! Fat is NOT the enemy, when eating the right kinds!
.-= Laury @TheFitnessRiot´s last blog ..Colorful Raw Foods & Tahini Dressing =-.
Twitter: lauryannraik
June 9, 2010 at 9:07 pm
PS—The China Study has been my latest obsession since reading Pollan’s books…I suggest grabbing “Food Rules” to keep in the coffee table! ANd Omnivores Dilemma is also good.
Oh, if you loooooove your meat you may not wanna read The China Study….all science, nothing like Eating Animals, veeeeery interesting..but if you were sad over my milk post, you will be very sad….jusy my lil warning. My hubby LOVES his meat, so he doesn’t even want to hear my shenanigans, haha
.-= Laury @TheFitnessRiot´s last blog ..Colorful Raw Foods & Tahini Dressing =-.
Twitter: healthymamma
June 9, 2010 at 9:12 pm
I think this post is a great introduction to this topic. I love how your getting the info of the importance of keeping healthy fats in your diet out there. Just a note, when you say that saturated fats are bad fats, I think it’s important to note that while poultry and red meats are a saturated fat, it’s good to have them in your diet in moderation. If they are free range animals (fed a natural diet) they’re higher in Omega-3 and part of a healthy diet. Also, coconut is a saturated fat and has great health benefits.
Also, I’m not sure why you included corn oil in your healthy fat list.
Corn Oil is a GMO ( genetically modified organism) and an Omega-6.
Most peoples diets are way to high in Omega-6. The ratio should be 1: 4 at the most. Most Americans ratio is 1:50 Omega-3′s to Omega-6.
Therefore limiting corn oil and other Omega-6′s is probly a good idea.
Again, I understand that the point is to get some basic info out there, hope I don’t sound to pushy. I look forward to sharing info with you!!!
Twitter: AMYSRANDOMNESS
June 9, 2010 at 9:26 pm
I loved In Defense of Food and am glad you are, too! And I love me some healthy fats… nut butter, avocados, olive oil, nuts… I eat it all…
.-= Amy B @ Second City Randomness´s last blog ..A Love Letter =-.
Twitter: j3nndotnet
June 9, 2010 at 9:37 pm
I definitely try to get healthy fats in each meal, usually in the form of extra virgin olive oil.
Jenn
.-= Jenn (Jenn’s Menu and Lifestyle Blog)´s last blog ..Farewell, Fun and Games! =-.
HECK TO THE YES I LOVE ME SOME FAT!!
healthy fats are seriously one of my fav food groups- besides carbs!
Hahah ITS AWESOME! Im so glad you posted this suga
.-= katie´s last blog ..OH just wait..! =-.
I try to squeeze healthy fat into each meal. I always have some in breakfast and dinner! I use a lot of almond butter and reduced fat cheese!
.-= Lindsay´s last blog ..Quinoa Caprese =-.
Love my healthy fats!!!!!!!!!!!!!!!!!!!!! I try to eat healthy fats with every meal!!!!
I have been adding flaxseeds to my dinner salads at night now, and of course the morning I usually always have PB in my oats, or if cereal I add flax to that or chia seeds too!!!!
Have a great day!!! Muah!!!
.-= Katie´s last blog ..Off to see my sis graduate : ) =-.
I get most of my healthy fats from EVOO and Peanut Butter…yup Peanut butter haha
.-= Mari´s last blog ..No Silicone Here… =-.
I love love love almonds and avocados. As much as I hate fat and fear it I have to really train myself that some fats are okay. Ugh I have to remember that.
Oh I certainly love my healthy fat… especially from fatty fish, egg yolks, free-ranged red meats, olive oil, olives, flaxseed oil & sesame seeds!
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