You need more of THIS in your diet ….

drum roll please ……..

Well, before I give it away so soon, I am going to give you three hints.  Ready?

• it starts with “F”
• is only three letters
• it ends with a “T”

You guessed it, Fat!  YES, YOU NEED FATS IN YOUR DIET!

Historically, fats were viewed as bad news bears as the “fat-free” diet trend was booming. The truth is that fat is really good for you and must be an essential part of your diet.  In fact, eating high fats can help you lose weight, build a stronger immune system, and raise your energy levels.  Foods labeled as “fat-free” are typically high in sugar, refined carbs, and calories.

What’s the secret?

Eating the right kinds of fat provides us vital nutrients like Vitamin A, D, E, and K that are necessary for optimal health in preventing diseases and common symptoms like heart disease, unhealthy skin, and immune system deficiencies.  Fats also help us to feel full longer which helps to prevent overeating.
There are three types of fat: saturated (poultry, butter, coconut oil), polyunsaturated (vegetable oil, fatty fish-salmon, nuts, and seeds), and monounsaturated (olive oil, avocado, peanut butter).  Then there are transfats, which you want to run from!  They have been chemically altered so offer no nutritional value.
The body cannot replace monounsaturated and polyunsaturated fats in our bodies which is essential that it comes from our diets.
Now, this doesn’t mean you can go order a bucket of fried chicken!  As abovementioned, there are good and bad kinds of fat.

Here’s a quick peek at the good fats:

Avocado, Coconut (oil, meat, milk), Fish (salmon, trout), plant-based oils (hemp oil, flax seed), eggs,  nuts and seeds (almonds, cashews, walnuts, chia seeds, flax seeds), dark chocolate, and black olives.
The American Heart Association recommends 25-35% of daily calories should be devoted to fats from foods like fish, nuts, and vegetable oils.
You saw dark chocolate on the list!  Yes, dark chocolate is a good healthy fat that can be eaten everyday (in moderation).  You need to make sure it is 70% or higher just as pictured below.  These are a few of my favorite brands.  They all come with pre-cut squares so you can break off the perfect amount.

Alright, head to the store and load up on these healthy fats (and add dark chocolate to your cart)!  I love hearing from you so let me know how you feel now knowing you are permitted to eat chocolate 🙂