How can I add healthy fats to meals?
Written by
Tran Quang
Reviewed by
Prof. Graham Pierce, Ph.D.Incorporating healthy fats into your meals adds flavor and nutrition without complicating your cooking process. I share some simple ways to incorporate healthy fats with my clients, such as drizzling oils on top of vegetables or adding nuts to a dish. These strategies incorporate important fatty acids while keeping the preparation easy and fun!
Oils & Dressings
- Drizzle 1 tbsp olive oil on roasted vegetables
- Make vinaigrettes with 3:1 oil-to-vinegar ratio
- Finish cooked dishes with unheated oils
- Measure portions with a spoon to control intake
Nut & Seed Boosters
- Sprinkle 1 tbsp chia seeds on oatmeal
- Add 1oz walnuts to salads or yogurt
- Use nut butters in sauces and dips
- Keep pre-portioned packs for convenience
Avocado & Fish
- Slice 1/4 avocado onto sandwiches
- Add smoked salmon to eggs or crackers
- Include fatty fish twice weekly
- Mash avocado as sandwich spread
Utilize these techniques while preparing food. I add oil when cooking vegetables, not after. I add seeds to the batter, not after it has been baked. I have sliced avocado waiting in an airtight container. These little habits help you get enough healthy fat and save you from additional steps in the cooking process.
Begin with one option at each meal type, or all three. For breakfast, add some nuts to the oatmeal. For lunch, splash some oil on the vegetables. For dinner, add avocado to any sandwiches. Evaluate the level of satisfaction and energy levels after adding these foods, and making it a consistent habit, leads to permanent changes in nutrition that are beneficial for overall wellbeing.
Balance is everything when you're adding fats. I pair them with fiber-rich foods, such as vegetables and whole grains. This combo helps regulate nutrient absorption and daily calorie intake. Quality fats, when used correctly, enhance meals both nutritionally and in terms of taste.
Read the full article: 10 Healthy Fat Sources for Better Health
