Welcome to Week 2 – Healthy Fats for a Healthy Glow!
We hope that you are all striving to get 5-7 servings of colorful fruits and vegetables every day. Keep in mind, if you have an off day and don’t reach your goal, don’t sweat it. Making change is tough and it will take time to build new habits.
This week we will focus on the importance of eating healthy fats to support your skin. As you know, diet trends come and go like the changing of the seasons. For years nutrition professionals told us that fat was bad and that we should avoid it. We now know that this is not true. In fact, we understand now that there are certain “essential” fats – those that our bodies cannot make on their own but we need. Later in the week we will post an in-depth analysis of the types of fats, but for now we will present the challenge to Eat 2-3 servings of healthy fats every day.
What is a healthy fat?
Monounsaturated Fats – Omega 3 and 6 – Lecithin
- Monounsaturated: olive oil, canola oil, avocado, almonds, cashews, hazelnuts, olives
- Omega 3: herring, halibut, mackerel, salmon, fish oil, can be made from ALA (flax, soybeans, pumpkin seeds, sunflower seeds, walnuts)
- Omega 6: Borage oil, evening primrose oil
- Coconut Oil – Extra virgin not hydrogenated
- Grape Seed oil
- Lecithin – soybeans and eggs (in the yolk)
What are Unhealthy Fats?
- Saturated fats: butter, red meat, cheese, ice cream
- Trans fats: margarine, processed and packaged foods like crackers, cakes, donuts, cookies
- Hydrogenated oils – hydrogenated coconut and other oils. Check your labels!
The serving size varies here, but here are some examples of how you can meet your requirements:
- 2 Tbsp. olive oil or grape seed oil drizzled on your salad or used in food preparation
- ¼ cup of nuts or seeds for a snack or sprinkled on your yogurt or salad
- 1 hardboiled egg for an afternoon snack
- 1 cup of steamed edamame for a snack or as a side with your dinner
- 1 Tbsp. of extra virgin coconut oil in your smoothie
- Fish for dinner
- ½ of an avocado sliced on your salad or sandwich
During week 2 of the challenge you should continue to eat your 5-7 fruits and veggies in addition to the healthy fats introduced this week. Mother Nature designed these foods to work together. Did you know that carotenoids are best absorbed when eaten with healthy oil? Eat avocado or olive oil with your salad for greater antioxidant intake!
Good luck this week. Look for more posts to help you with this week’s challenge.