March is National Nutrition Month, a great time to learn more about healthy fats. The Academy of Nutrition and Dietetics recommends that 20–35% of your total daily calories come from healthy unsaturated (monounsaturated – MUFA and polyunsaturated – PUFA) fats, while less than 10% should come from saturated fats and trans fats.
The Manet Nutrition team is sharing tips to help you find the right balance.
- Swap out other cooking oils in favor of olive oil (a monounsaturated fat).
- 1/3 cup nuts or 1/2 avocado on toast make filling snacks (both monounsaturated fats).
- Eat more salmon and fish (polyunsaturated fats) rather than fatty red meats (saturated fats).
- Add seeds to bulk a smoothie, yogurt or oats (polyunsaturated fats).
- Eat lean meat (85/15%) to limit saturated fats.
- Dairy is a saturated fat. Choose low-fat dairy for fewer calories.
- Enjoy trans fats like fried foods, processed snacks and baked goods in moderation to keep your brain happy and heart healthy.