This week I have chosen two of my favourite foods – both super delicious superfoods! Avocado and nuts are both a well-renowned source of â€œgood fatsâ€%9D – mono and polyunsaturated fats.
To recap – fat is an essential part of a balanced diet. Fat is an important source of energy, supplies essential fatty acids that your body cannot make for itself, and help your cells to absorb fat-soluble vitamins. Unsaturated fats are good for your heart and help to lower your cholesterol.
The only â€œdownsideâ€%9D to fat-rich foods is that they are calorie dense – so portion
control becomes essential!
Avocado is a rich source of mono-unsaturated fats. It also has a high concentration of dietary fibre and high levels of vitamins, minerals, antioxidants and other phytochemicals. Avocado is easy to incorporate into your daily diet and can be spread on toast, sandwiches and wraps, added to salads or made into guacamole and served as a nutritious snack.
Limit your portion to ¼ of an avo as one serving.
Nuts and seeds, to me, are like love and marriage – you can’t have one without the other! They are rich in Omega 6 fatty acids and mono-unsaturated fats. They are also high in fibre and a good source of protein and packed full of vitamins and minerals. Nuts have had a lot of publicity for being a good snack; however, this is not necessarily the case. Because of the high-calorie density, the portion of nuts per serving is very small. One serving is equal to 4 almonds or 5 cashew nuts. Numbers that are easily exceeded if eating a handful as a snack.
I include nuts and seeds in my diet by adding them to breakfasts, salads and hot dishes such as stir fry’s and roast veg. I usually throw sunflower and pumpkin seeds, sliced almonds and chopped cashews into a pan and dry roast them, and keep them in a jar ready to sprinkle over meals. My absolute favourite at the moment is a sliced banana, some fat-free vanilla yoghurt and a sprinkling of the magic mixture – DELICIOUS! It tastes more like a dessert than a healthy breakfast!