nutsFat has gotten a bad rap. The attitude is, certain foods that contain ‘fat’ should be avoided at all costs. In some cases, this is true. Fatty foods such as French fries, microwaved buttery popcorn and packaged foods containing ‘trans fats’ aren’t a healthy choice. But, what about ‘good fats’? Avocado, olive oil and seafood rich in Omega-3 fatty oil can actually propel your body with the fuel it needs to thrive—and become healthier than ever. Here’s how—and why—you should add more dietary fat to your diet, today!

Forget the Low-Fat Diet (It’s a Thing of the Past)

According to the U.S. Department of Agriculture, you should get 35 percent of your calories each day from fat. Good fats, also known as monounsaturated fats and polyunsaturated fats, contain properties that may reduce your risk for heart disease, certain cancers and type 2 diabetes. Forgo those low-fat cookies that you see stacked on the snack aisle of your grocery store—and opt for unprocessed, real food such as a piece of your favorite fruit instead.

The Right Kinds of Fat to Eat (and What to Avoid)

A low-fat diet is not the answer, but instead, what we’ve been taught to believe. While all ‘good fats’ and ‘bad fats’ contain the same amount of calories, it’s how they affect your overall health that make a world of difference. If you want to desperately get rid of your love handles or back fat, swap out the cheeseburger for a salmon salad. If you want to improve your stamina (physically and sexually), trim the fat off of your favorite cut of meat, and opt for lean protein and vegetables instead. Need help knowing what fat is a safe bet? Make sure your weekly grocery shopping trip includes the following:

  • Nuts (macadamia, almonds, cashews);
  • Avocado;
  • Vegetable oil, especially olive oil;
  • Fish rich in Omega-3 fatty oil, such as salmon or herring;
  • Chia seeds and flax seed.

Breakfast of Champions

To achieve a strong body (and your fittest one yet!), dietary fiber is mandatory. Forget the muffins, donuts and egg sandwich. Instead, fix yourself chia pudding as your first (and most important) meal of the day. Here’s how to do it:

In a medium size bowl, mix together one cup of plain yogurt, one cup of almond milk, one teaspoon of pure vanilla extract, two tablespoons of maple syrup and ¼ cup of chia seeds. Mix well, and refrigerate overnight. When ready to eat the next morning, top with fresh strawberries, blackberries and sliced almonds.