Not Low Fat but Lower Fat and From Healthy Sources
So we need to include some fat but not too much and we need to get it from healthier sources.
Plants and Fish Fats First
Fatty fish including salmon, trout and sardines are a great source of omega 3s which are important for brain development and good heart health. So eating fatty fish at least twice a week can be a great choice. If you're not a fan of the fishy stuff though don't worry. You can get omega 3's from other foods including pumpkin seeds, walnuts, flax seed and fortified foods like omega 3 eggs.
Use the Right Oil For the Right Job
First, does it matter if it will affect the taste of what you are eating? Some oils have a strong flavor like olive and sesame. If you enjoy that flavor and it adds to what you are making like a stir-fry or a salad dressing then its a good fit. If however you are baking and need something that won't change the taste you might want to go with something like a sunflower oil.
The next thing to consider is how hot are you are cooking the food. All oils have a smoking point and if you go past this temperature for the oil it will start to burn. Burnt oils are not good for your health as they can contain carcinogens. So while olive oil is great for low heat cooking and salad dressings it does not handle heat well. If you were cooking something at a high temperature like frying meat you might want to consider coconut, peanut or avocado oil since they all handle heat very well. Click on smoking point if you'd like to learn more about which oils work best for which cooking method.
We Want to Substitute Fats Not Add More
- Spread avocado or nut butter on your toast instead of regular butter
- Switch to a healthier cooking oil like peanut, canola, sesame or avocado
- Try having olives or nuts as part of your snack instead of cheese as often
How You Cook Your Fats Can Make a Difference
Looking for some recipes using healthy fats? Try my homemade pesto recipe or poke bowl