Nutrient of the Week: Fat

Pack it in. 

Similar to carbs, dietary fat has gotten a bed rep around town due to the association with body fat. However, fat is essential to your body. Healthy fats provide a dense source of energy, protect your organs, and enhance absorption of vitamins.

Not all dietary fats are created equally, however.

  • Trans fats are manufactured and found in processed foods; they should always be avoided, as they are strongly correlated with heart disease.
  • Unsaturated fats (Polyunsaturated and Monounsaturated) actually help prevent heart disease, and help to protect your heart by reducing LDL in the blood.
    • Polyunsaturated Fats are split into the Omega 3 and Omega 6 fatty acids that are found in healthy sources such as fish.
  • Saturated fats are found in sources such as butter and cheese, and should be consumed in moderation.
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Healthy sources of fat can be found in nuts, eggs, avocados, fish, olive oil, seeds, and nut butters. Get in your daily dose of fat with this heart-healthy, nutrient-dense, and delicious Tomato and Avocado Salad from Whole Foods, with 16g of healthy fats per serving.

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Ingredients: 

  • 1 pint grape tomatoes, halved 
  • 1/2 cup chopped fresh flat-leaf parsley or cilantro, or mixture of both 
  • 1 tablespoon extra-virgin olive oil 
  • 1 tablespoon lemon juice 
  • 1/4 onion, chopped 
  • 2 avocados, chopped 
  • 1/4 teaspoon high quality sea salt, such as Fleur de Sal 

Method: 

In a non-reactive glass bowl, toss together tomatoes, parsley, oil, lemon juice, and onions. Add avocados and salt and toss gently. Chill if not serving immediately.

nutritionCaroline SchrobackTraining by Tamaranutrition, recipesComment