Sunday, October 28, 2012
I have been having difficulty adding healthy fat to my eating plan. I've asked a variety of people (including spark friend SLENDERELLA61) what they do to get healthy fat into their eating plans. I got a very wide variety of suggestions. Here are some of them:
1. Eat nuts for a snack
2. Add 2 teaspoons of canola, olive, flax seed or corn oil to a smoothie, glass of skim milk, oatmeal, cooked veggies or rice before eating it (be creative when trying to do this)
3. Toast one serving of whole grain bread and dip it into spice enhanced olive oil
4. Eat some sliced avocado
5. Drink 1% milk instead of skim
6. Make home made sweet potato fries - coat potato slices with oil and bake in the oven
7. Eat yogurt with some fat in it
8. Use a margarine that has flax seed oil or olive oil in it
9. Have peanut butter on celery
I was excited to have all of these options! The first night I cooked a sweet potato and before eating, I drizzled 2 teaspoons of olive oil and some cinnamon over it. I was afraid that the olive oil might taste funky but it didn't. The next day I ate 15 almonds for my snack. You really have to be careful how many you eat because they have lots of calories. I also tried the Weight Watcher's nut snack bars. They were delicious! I tried eating Smart Balance Light Margarine which tasted great but has too much sodium in it and isn't real low on calories either. Hubby and I have had avocado sliced on a taco salad but here again, avocado has lots of calories, so I'm having that as a treat. Frankly, I'm afraid of drinking milk or eating dairy that isn't skim because animal fat isn't good for your body. Plant based fats, fatty fish and omega 3's are the best choices. I'm leaning toward adding 2 teaspoons of healthy (liquid) oil to my food. The calorie count for the (liquid) healthy oils is fairly reasonable and most of the oils have very little taste. I've found that during cooking, olive oil loses its flavor so it is a great option for making baked goods or cooking onions and green pepper in a pan.
Adding fat to my diet has had an added plus too! I feel more satisfied after a meal and am less likely to "graze" in my kitchen. I'm experimenting with the time of day to eat my healthy fats. I'm leaning toward eating them at dinner so the oil will help me cut back on night time snacking. I noticed last week that eating almonds for a night time snack kept me from having any desire to do any other snacking. I'm going to continue to experiment until I find a combination that works for me. Meanwhile, I'm happy that I've found some different ways to add healthy fat to my eating plan.
Do you have any suggestions for eating healthy fat that you'd like to share? If so, I'd love to hear any suggestions that you may have!