This week, you'll be focusing on adding healthy fats into your diet. You need to add in one thumb sized portion of fat at every meal in which you are not eating a serving of carbohydrates. Remember that you should be eating 1-2 servings of carbs on workout days, so you need to add your fat serving in to every other meal. Watch the video for more explanation! And be sure to scroll down this page to see lists of fats you should be eating, as well as a handy meal planning guide to make building your meals simple!
Smart Fats
EAT A VARIETY OF THESE
avocado
nuts and nut butters
pasture raised eggs (2= 1 fat serving)
fatty fish (like salmon and sardines- wild only!)
dark chocolate, at least 70% (yay!!)
oil- more info below
butter and full fat dairy from pasture raised animals
Use the right oils!
FOR COLD USES
avocado oil
nut oils
olive oil
sesame oil
FOR HOT USES
coconut oil
palm oil
grassfed butter
other grassfed animal fats
AVOID
margarine
all "buttery spreads"
hydrogenated oils
canola oil
corn oil
grapeseed oil
safflower oil
grapeseed oil
soybean oil
sunflower oil
vegetable oil
