Healthy fats:

• help with hormone synthesis, recovery, and other key metabolic tasks;

• help regulate appetite and satiety; and

• make food taste good.
   

Healthy fats are best found in whole, minimally processed foods.

We need a balance of healthy fats to feel and function best.

This is an “easy” habit to understand but a little harder to do properly, since it’s easy to overeat fats.

You want to consume most poly and monounsaturated fats, but small amounts of saturated fat are not “bad!” Just eat sparingly

Buy, prepare, and have healthy fats / fat-containing foods on hand, easily available.

Grab my “Skinny on Fats” handout below, print it out, and put it somewhere you will see it daily!

The approximate serving size for fat is:

• Women: 1 thumb of fat per meal

• Men: 1-2 thumbs of fat per meal
   

Adjust portion sizing to your specific needs. If you are not feeling satisfied, you may need to increase the intake slightly. Listen to your hunger and satiety cues!

Healthy fats — while nutritious — are still energy-dense and should be used sparingly.

Focus on getting healthy fat sources and correct portions. Remember to eat to 80% full.