When I was growing up, my only thought of “fats” was to avoid the fat that came on the steaks we had for dinner. Though I have to tell you, I really enjoyed the salty fat on the steak, it surely was not healthy for me. Although those fats are not good for you, there are number of healthy fats that can aid in your diet goals and lead to a healthier you. In the book, 52 Small Changes For the Mind, author Brett Blumenthal talks about the importance of eating healthy fats and what to eat. Let’s talk about this a bit.
Why Eat Healthy Fats
Hippocrates said, “Let food be thy medicine and let medicine be thy food.” We need to eat the right things so that our body has the nutrition it needs. Some of that nutrition can be from healthy fats. Eating healthy fats is important to brain function. Some healthy fats are rich in Vitamin B12 which is great for healthy nerves and brain cells. Healthy fats can provide you the amount of omega-3 that can improve eye health and fight depression and anxiety. Other healthy fats are great for healthy blood flow. These are just a few of the many benefits healthy fats can provide in your diet.
What To Eat
Here are a few suggestions from the book as to what healthy fats you should eat:
- Nuts, seeds, avocados, and olive oils are great in moderation. Avoid eating too many servings of these a day as they are also high in calories.
- Salmon – try to eat Alaskan or Sockeye salmon. Eat it any way excepted for fried. That is good advice for any food!!!
- Eggs – provide high-quality protein and are rich in amino acids. And yes, amino acids are a good thing!!!
Suggestions For How To Eat Them
There are many ways you can mix healthy fats into your diet. Here are a few suggestions:
- Consume a cup of nuts instead of a TastyKake when you want something quick to eat to fight off hunger.
- Mix some shrimp and other seafood into your pasta and rice dishes. Mussels, oysters, and scallops are high in Vitamin B12. Broiled scallops are my personal favorite!!!
- Walnuts or seeds can be enjoyed on salads, in your breakfast cereal or oatmeal, as part of a side dish mixed in with vegetables, or in many desserts and baked goods.
- Eggs are the power breakfast food so have at least an egg or two a day. Enjoy them scrambled, hard boiled, or sunny side up. Either way, eat plenty of eggs each week!!!
It can be tough to get the right things into our diets, so we have to be purposeful and establish good eating habits as part of our daily routine. Be sure to make healthy fats a part of your routine by planning ahead. Figure out the healthy fats that you like and have them stocked and ready to go. Plan to include them in your meals and snacks. A simple sprinkle of some nuts or seeds here and there has huge advantages. At least an egg or two a day is a great way to include good protein in your diet. If you are a seafood lover like me, plan to have seafood once or twice a week, but don’t go overboard (lol..no pun intended). Remember that too much of anything is a bad thing, so everything in moderation. Good luck mixing these healthy fats into your diet. It is important, so start planning now!!!
If you want to read Brett Blumenthal’s 52 Small Changes For The Mind, you can pick up a copy via my Amazon affiliate link here: