We’re clearing up some confusion on eating fats (like coconut oil) when you are trying to eat healthy.
By following these recommendations, you can feel confident about the fats you are eating.
This month we’ve been talking about how you can eat less sodium by eating more fruits and vegetables. Another way to eat less sodium is to focus on healthy (and clean) eating.
There is so much conflicting information on social media, on daytime TV, and even in the news about what foods are considered healthy, especially when it comes to fats! Is coconut oil healthy? What about olive oil? Fish oil? Trans fat? The list goes on.
To clear up confusion on fats, the American Heart Association issued a Presidential Advisory on June 15, 2017. Scientists reviewed and discussed studies about dietary fat, and they highlighted the AHA recommendations on fats:
Replace the saturated fat you eat with healthy fats (called polyunsaturated fats and monounsaturated fats).
Examples of foods with healthy fats include:
- Non-tropical vegetable oils. Cook with canola, olive, peanut, safflower oils. They each have a unique flavor that can add variety to your meal.
- Avocados. Full of vitamins and minerals, you can incorporate avocados in many different recipes (even donuts).
- Fatty Fish. Tuna, herring, lake trout, mackerel, salmon all have healthy fats. And, you don’t have to break the bank to eat fish – try canned and frozen options like in tuna nicoise in lettuce cups.
- Nuts and seeds. A handful makes a great snack or crunchy topper for salads and other dishes.
Replace saturated fat with whole grains.
Here are some examples of foods that incorporate whole grains:
- Whole wheat pancakes with strawberries are amazing in the morning, but also are a fun breakfast-for-dinner option!
- We love the protein-packed quinoa in this Southwestern quinoa and egg breakfast bowl.
- For a light lunch, these grab-and-go white bean hummus wraps with avocado and bell pepper do the trick!
- An afternoon snack of Ranch-chive popcorn incorporates whole grain corn into your day.
- Dinner is comforting and flavorful when you serve black-eyed pea, corn, and rice salad. The brown rice has a great texture and nutty flavor.
Eat a healthy, balanced diet.
Our blueprint for healthy eating advises you to:
- Eat plenty of fruits, vegetables and whole grains.
- Include nuts, non-tropical vegetable oils, legumes (beans), fish, nonfat and low-fat dairy, and poultry.
- Limit sodium, sweets, sugary drinks, and processed and red meats.
- Check out our infographic on the Easy Way to Eat Healthy.
Remember: coconut oil is full of saturated fat. The AHA advises against the use of coconut oil. It’s better to enjoy the use of coconut oil on your skin than in your food.
Now that we’ve cleared up the confusion, how will you tell your friends?