Habits for Proper Nutrition Tip 5 of 5 – (Eat Healthy Fat Dense Foods with Most Meals)
Doing this is actually easier than you might think. All you need to do is include a small amount of healthy fat dense foods with most meals.
To ensure you are meeting your healthy fat needs, here is what I recommend:
- Women should aim for 1 thumb of fat dense foods with most meals
- Men should aim for 2 thumbs of fat dense foods with most meal
Note, that like the carbohydrate habit, the actual amounts of fat you need can vary. Some people do better with less fat at each meal, and some do better with more fat. I will get into the specifics of this later, but for now, if you just stick with these basic recommendations it should be a great start.
Just as important as total fat intake, is your balance between saturated, monounsaturated, and polyunsaturated fats. I recommend that each one make up about a third of your total fat intake, so that they all make up an equal potion. Health, body composition and performance can be optimized by balancing your fat intake this way.
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