These healthy fats, also known as monounsaturated and polyunsaturated fats, are important for us to have on a daily basis. They are vital in supporting our cell and hormone health, keep us fuller for longer and provide us with a slow release of energy throughout the day.
How much should we have? It is possible to overdo it, so a rough guide would be approximately 20-30% of your daily intake. (This number is flexible depending on your activity level, personal needs, and overall health).
Here is a full list of healthy fats for you to start including in your day:
☀︎︎ Salmon, tuna (and other fatty fish)
☀︎︎ Eggs
☀︎︎ Nuts & seeds (almonds, walnuts, macadamia, and most others. Chia seeds, hemp seeds, sunflower, and flaxseeds)
☀︎︎ Soybeans, edamame & tofu
☀︎︎ Avocado
☀︎︎ Olives / extra virgin olive oil
☀︎︎ Coconut
☀︎︎ Dark chocolate (yum!)
☀︎︎ Yoghurt
Most of these foods are high in omega-3 (particularly fatty fish). Did you know our bodies can’t make omega-3 fatty acids by themselves? We need to eat them or take a supplement to obtain the full health benefits.
I love these foods! Eggs, salmon and avocado is my favourite breakfast/brunch meal. So delicious!
Aimee x