Step 1: Know your healthy fats
- Oils such as Olive, Coconut, Flaxseed, Hemp seed, Omega-3 oils such as fish or algae
- Avocado or guacamole
- Nuts and/or nut butters such as almonds, Brazil, cashews, pecans, pistachios, walnuts, etc
- Peanuts and natural peanut butter
- Seeds such as chia, ground flax, pumpkin, sunflower, hemp, etc
Step 2: Get the right amount
Take a look at your thumb – that’s about 1 serving of healthy fats. Of course, this is a general guideline to be used as a starting point for you. Work with what feels right.
Step 3: Eat healthy fats at most meals or as needed
Pick one healthy fat from the above list. See how it feels to include it with your next meal. You don’t have to make it perfect, just play around and see what feels best.
Add butter to your eggs. Add a little olive oil to your next protein shake. Spread avocado on some sourdough toast.
At your next meal, add one healthy fat from the above list that’s about the size of your thumb.