Healthy high-fat foods are a great way to incorporate more flavor, satisfaction, and nutrition into every snack and meal. Along with making food taste richer and more tasty, of course, this macronutrient rocks for a few reasons.
Choose foods with “good” unsaturated fats, limit foods high in saturated fat, and avoid “bad” trans fat. “Good” unsaturated fats — Monounsaturated and polyunsaturated fats — lower disease risk. Foods high in good fats include vegetable oils (such as olive, canola, sunflower, soy, and corn), nuts, seeds, and fish. Avoid the trans fats, limit the saturated fats, and replace with essential polyunsaturated fats.
I CARB Cycle so on Monday's and Tuesdays I eat a lower amount of carbs during the day, which means I need to eat higher fats on those days. Some days my macros aren't on par and I need to do a quick little addition before the day is over. These are two quick ways to get them where I need them to be.
Cocao Butter: this can be added to your smoothies or into coffee. I sometimes add it when I bake too. Great way to up your fat intake. I serving is 20 g
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MCT Oil is a supplement made from a type of fat called medium-chain triglycerides. MCT molecules are smaller than those in most of the fats you eat (long-chain triglycerides [LCT]). This makes them easier to digest. You can absorb MCT in your bloodstream quickly. This turns it into energy you can use. I like adding a tbsp to my smoothie or my coffee. If I am desperate I can even take a spoonful of it (there is really no flavour).
Foods containing healthy fats
- nuts
- seeds
- avocado
- fatty fish
- soybeans and soy products, such as tofu
- mct oil
- cocao butter
When you are planning out your meals and your macros for the day, make sure to include some of these. Eating healthy fats helps you stay full, longer too.
Lisa
xoxoxo