- Chia Seeds: 1 Tbsp = 1 Healthful Fat OR ½ tsp = 1 Condiment
With a mild, nutty flavor chia seeds pair nicely with each sweet and savory foods, adding a burst of crunch with every and each and every bite. Chia seeds are also a nutrient powerhouse. Just one particular tablespoon offers about four.5g heart-healthful fats, 5g fiber, and 9% of the day-to-day worth for calcium plus, it is a excellent supply of omega-three fatty acids. Attempt chia seeds in smoothies, cereal, salad, or pudding.
- Pistachios: 1/three ounce (~18 pieces) = 1 Healthful Fat
Nuts, like pistachios, are packed with heart-healthful fats, protein, and fiber creating them a wonderful addition to your diet. Even though they are greater in calories, if adequately portioned, they could enable you handle your weight by maintaining complete and happy. The important is to appreciate them as nature intended- plain (raw or roasted is fine). Steer clear of possibilities with added salt, sugar, and fat.
- Nutritional Yeast: Smaller flakes: 1 tsp = 1 condiment or Massive flakes: two tsp = 1 Condiment
Nutritional yeast is a sort of inactivated yeast that has turn into increasingly common due to its nutritional advantages and exclusive nutty, cheesy, and creamy taste. Particularly, nutritional yeast is packed with vital B vitamins, fiber, and protein. Some varieties are also fortified with vitamin B12 and folate, which is crucial for red blood cell production and metabolism. Attempt this gluten-no cost selection on best of soups, sauces, and salads.
- Avocado: 1½ oz. = 1 Healthful Fat
Avocados are a heart-healthful supply of protein, vitamins C and E, selenium, zinc, and omega-three fatty acids, which aids guard against inflammation. Their wealthy buttery taste tends to make them a wonderful addition to salads, soups, salsas, egg dishes, and wraps. If you are hunting for a wonderful Lean and Green Meal recipe with avocados, attempt our Blackened Shrimp Lettuce Wraps. They’re straightforward-to-make, scrumptious, and dietitian-authorized!
For a comprehensive list of program-authorized healthful fat and condiment possibilities, refer to our Condiment & Healthful Fat list. We advise limiting condiments to three per lean and green meal. In addition, the quantity of healthful fat servings you have is dependent upon your lean options. Please refer to your system guide for extra info.