It may seem easier to cut them out, but fats are essential. Good fats are a powerhouse: the building blocks of hormones, and fuel for our body’s energy levels. They help repair exercise-induced muscle damage, and aid in the absorption of vitamins – all while making our food taste delicious.
And despite their name, fats (and carbs too) don’t cause weight gain. That comes from excess eating – like any other nutrient.
Here are some ways to get plenty of good fats in your diet. Choose your favourite one or two things, and eat with relish.
● Eat salmon or other oily fish such as trout, mackerel and anchovies
● Add small amount of butter or olive oil to veggies
● Add an egg on top of meals (everyone loves an egg)
● Sprinkle seeds or nuts on meals such as stir fries or currys
● Add a dollop of yoghurt to meals
● Use coconut oil for cooking
● Adding chia seeds to your overnight oats or porridge
● Use coconut milk as the base of your smoothies
● Add a fish oil supplement to your daily nutrition plan
● Add extras such as avocado and nut butters to meals (like satay sauces or guacamole)
If you ever get an energy slump mid-morning or mid-afternoon, try pairing lots of veggies with some fats and protein. This can balance blood sugar levels, help your focus and avoid the snack station.