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Focus on Fats

Low fat diets can sabotage the benefits of healthy fats.
Get the REAL Fat Facts

Is a healthy diet low or high in fat? From the Atkins plan to the Ketogenic diet, many misconceptions about fat circulate in the nutrition world.

Fat is a necessary nutrient to include in our daily diet because it helps absorb fat-soluble vitamins, regulates inflammation, and enhances satiation to help with fullness. Unsaturated fats are considered healthiest because they lower LDL (bad) cholesterol, raise HDL (good) cholesterol and lower the risk for heart disease and stroke. Less healthy fats include saturated and trans fat, especially when they're highly processed. Focusing on high-quality unsaturated fats, while consuming saturated fats in moderation and aiming to avoid trans fats will benefit your health.

 

Monounsaturated fat has a single bond that is created naturally in our bodies. Olive oil is an example. Polyunsaturated fat is essential and needed for blood clotting, inflammation, & muscle movement. The two main types include omega-3 and omega-6 fatty acids.

“Fat is a very underappreciated nutrient that is essential for optimal health. Fat is linked to many essential health functions and benefits. We do not need to eat a ton of fat, but we should make the fat that we eat count."

Choose for Health AND Flavor

Healthy fats can be a great way to add flavor to your meal. Ramp up foods high in unsaturated fats to bring health and interest to your plate. Add nuts and seeds to salads, stir fries, wraps, grain bowl, oatmeal and yogurt parfaits. Swap condiments and enjoy flavorful snacks high in unsaturated fats as well. The options are endless!

Go Nuts 

PECANS             

WALNUTS         

ALMONDS   

PEANUTS

CASHEWS  

PISTACHIO

Sprinkle Seeds​

CHIA SEEDS

FLAXSEED

SUNFLOWER SEEDS

PEPITAS (PUMPKIN SEEDS)

HEMP SEEDS 

SESAME SEEDS

Snacks & Substitutes

CHIA SEED PUDDING

AVOCADO TOAST

CHIA SEED JAM

TOASTED & SPICED NUTS

DIY OlIVE OIL VINAIGRETTE

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Facts on Flax

Explore this versatile underrated healthy fat.

 

Types of Flax: Brown flaxseeds and Golden flaxseeds can be purchased whole or ground. Whole flaxseed can be ground at home with a coffee grinder.

 

Health Benefits: Flaxseed is high in omega-3 fatty acids, which help fight inflammation. Flax is also high in Lignans, which are powerful anti-oxidants, as well as a good source of fiber and magnesium.

 

Storage: Flaxseed will turn rancid. Store ground flax in the refrigerator once opened. Whole flax can be stored at room temperature in an airtight container.

 

How to Enjoy: Sprinkle onto hot or cold cereal, yogurt or a salad. Add to any baked goods recipe, or toss with roasted vegetables.

GOOD BETTER BEST OILS

Olive Oil is popular for a reason. It’s full of flavor and incredibly versatile. If you want to reap its full health benefits, always look for “extra virgin” on the label. This means that the oil is unrefined and has more nutrients, antioxidants, and heart-healthy fats. Compared to other oils, olive has a low smoke point, so it’s best used for medium to low-heat cooking, baking, or as dressings on salads.

Avocado Oil boasts a lot of the same benefits as extra virgin olive oil, but with a higher smoking point, making it great for sauteing or pan frying. It's full of vitamin E and has one of the highest monounsaturated fat contents in the oil aisle. Plus, avocado oil doesn't have much flavor, so it will never overpower your cooking skills.

Glass of Milk

Did You Know?

Recent research among 136,000 study subjects in 21 countries followed for nine years suggest two or more servings of full-fat dairy was associated with a 22% lower risk of heart disease, 34% lower risk of stroke and 23% lower risk of death from cardiovascular disease.

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