Healthy fats are actually good for you

Nutrition messages about fats have been evolving over that last decade. First, we saw a focus on low-fat foods, followed by the recommendation to avoid saturated fat. Then, there was the discovery of trans fats and their negative impact on health; and of monounsaturated and polyunsaturated fats and how they can be good for our health. Like many messages about health, it can be difficult to know which ones to believe. So what do we really need to know about fats?

People are currently moving away from a negative mindset about fats, and toward a more positive one that recognizes that healthy fats can contribute to our overall health. And that is because we need some fat in our diet. It is an essential nutrient that provides us with energy, energy storage and insulation. Fat is also needed for the body to absorb the fat-soluble vitamins A, D, E and K — all of which play an important role in our health.

Canada’s Food Guide recommends that adults have a small amount of unsaturated fat each day, equal to about two to three tablespoons. Unsaturated fats are found in fatty fish, avocados, nuts, seeds, oils and margarine. If you are unsure of how to include these healthy fats into your day, try making adjustments to the following common food choices:

Bagel with cream cheese. Swap this go-to breakfast choice with a slice of whole wheat toast and peanut butter.

Cereal with whole milk. Simply switch your whole milk to 1%, 2%, or skim milk. One cup (250ml) of whole milk contains 5g of saturated fat. By making the swap to 1% milk, you are drinking 3g less of saturated fat per cup!

Three-egg omelette. The yolk contains the fat and saturated fat of the egg, but it also contains a number of important nutrients. To reduce the saturated fat but still reap some of the nutritional benefits of the egg yolk, use one whole egg and swap the other two for egg whites in your next omelette (you can buy liquid egg whites, such as PC Blue Menu Egg Whites, in a convenient carton in order to prevent wasting the yolks).

Veggies with creamy dressing. Try serving hummus with your vegetable tray instead of the classic Ranch dressing.

Stir-Fry with butter. Swap the butter for olive oil in your next stir-fry. You will reduce the saturated fat and introduce some unsaturated fats into your dish!

Chicken sandwich with cheddar cheese. Swap the cheese for a quarter of an avocado. Avocados contain mono-unsaturated fats, and provide many vitamins and minerals, including potassium, B-vitamins, vitamin C and vitamin E.

Avocados are also a great addition to salads and side dishes. In this refreshing Cucumber and Avocado Salad, you will love the textures of the creamy mashed avocado and crunchy cucumber chunks. You can easily use olive oil in place of avocado oil.

Cool Cucumber and Avocado Salad

Serves : 2

Ready In : 10 Minutes

Ingredients

1 PC Ripe and Ready Avocado

2 green onions, thinly sliced

1 tbsp (15 mL) PC Avocado Oil

1 tbsp (15 mL) fresh lime juice

1 tbsp (15 mL) chopped fresh coriander

½ tsp (2 mL) ground PC Sea Salt and Black Peppercorns Grinder

1 English cucumber

Instructions

1. Cut avocado in half. Remove pit. Spoon flesh out of skin into a bowl. Using fork, mash slightly. Stir in green onions, avocado oil, lime juice, coriander and grinder to make a chunky dressing.

2. Quarter cucumber lengthwise. Cut crosswise into ½ inch (1 cm) chunks. Toss with dressing. Serve immediately, garnished with more green onions and coriander, if desired.

Rebecca Boese, PDt is the In-Store Dietitian at Atlantic Superstore, Bridgewater. She can be reach by email or by calling. 902-774-0868.