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SUNSHINE6442 Posts: 2,314
3/8/13 10:03 A

Olives do contain fat, but it's the healthy monounsaturated kind & they can increase good cholesterol. Maybe try black olives, patted dry & stuffed with Laughing Cow Reduced fat cream cheese or hummus...I find them a great snack. Walnuts are also a good source or healthy fat and they protect the heart too!
Other great sources are sunflower seeds, pumpkin seeds,sesame seeds, flax seeds and DARK COCOA OF 70% OR MORE

Maybe some guacamole ...still has the same benefits as slices of avocado.

DIDS70 Posts: 5,368
3/8/13 9:18 A

I don't cook with my olive oil, but i do make lots of salad dressings with it. I use grapeseed oil to cook with (higher heat point).
I use avocado sparingly because I really don't like the taste.
I do use olives of all kinds to add the salty taste and oils I need in a salad
I do nuts and seeds (probably more than i should)

AMARISRON Posts: 1,205
3/8/13 8:37 A

Hi I have trouble getting enough healthy fat in my diet to, these are great suggestions! I am wondering if eating too little fat would keep me from losing? Some days I only eat a few grams. I have been adding flaxseed meal to my oatmeal, sauces, etc. the last few days and it has helped with fullness but is it a good way to get healthy fats?

RAGEROOLZ SparkPoints: (19,112)
Fitness Minutes: (18,476)
Posts: 17
3/7/13 6:36 P

I second what yojulez said. Adding just a dash of olive oil to roasted veggies, chicken, or fish gives your food an extra kick of taste and you reap health benefits. I find that even when I add about a tablespoon of olive oil to something about half of it remains in the pan after cooking is done anyway.I use a spatula instead of dumping it onto my plate an voila, a little bit of calories and fat are cut from your meal

YOJULEZ SparkPoints: (15,981)
Fitness Minutes: (120)
Posts: 2,171
3/7/13 2:23 P

Another way to add in healthy fats is to cook with olive oil. For example, I roast vegetables in the oven most often. I add a tbsp or so of olive oil to the vegetables I'm roasting (which is usually 2 servings worth). So, I consume a half tablespoon of olive oil with my vegetables, and it's 7 grams of fat. Also when I cook chicken on the stovetop, I use olive oil versus cooking spray. Yes, more calories, but not much of the olive oil is needed, maybe a teaspoon or so, but you're getting some good fats in that way.

JACQUM01 SparkPoints: (0)
Fitness Minutes: (1,104)
Posts: 91
3/7/13 2:15 P

that is helpful, thank u :)

SPKRAUSE Posts: 543
3/7/13 2:00 P

If you know the basic ones, I'm not sure what specifically to add, but I'll list what I usually get:

[1] nuts & seeds: almonds (some flavored, some plain, some salted, some not); walnuts (generally kept in the freezer because they go bad quickly enough); sunflower and pumpkin seeds; flaxseed(s) ... also kept chilled. Other high-fat nuts are a mere 'treat' on occasion (e.g. Brazil nuts)

[2] fruits/vegetables: avocados when in season; olives can be good.

[3] fish: canned or pouched sardines; while I love tuna, I don't love the mercury content

[4] eggs: most of the fat in eggs is not saturated, plus, 'nutritional powerhouse' etc.

All things I can eat alone, or use in recipes. Good as snacks or as components. Minimally processed. There's also 'good fats' in various (small) amounts in many legumes, in particular beans, and we keep dry beans around in the pantry. I always have a few oils around for cooking.

JACQUM01 SparkPoints: (0)
Fitness Minutes: (1,104)
Posts: 91
3/7/13 1:26 P

So apparantly I need to eat more healthy fats, I know the basic ones, but does anybody have any ideas or suggestions on certain foods? I am going to the store in a couple hours and want to make a list.


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