Eat fat, it’s good for you, I promise.

We’ve been brainwashed by the food industry to believe that fat is bad for you and you must eat foods that are “fat-free” or “non-fat.” This is far from the truth; fats are essentials and required for normal body functions.

Have you ever eaten a meal thinking it was “healthy” with a protein like grilled chicken and two colorful vegetables like broccoli and sweet potato then one hour later are starving? At first glance, the meal looks well rounded but it missing one key ingredient to help keep you feeling full—fat. Adding the right amount of fat to your meals and snacks will keep you feeling fuller for longer because the fat slows down the rate at which your stomach empties during digestion. Protein plus carbohydrates (vegetables) and a fat is the formula for a well rounded meal.

People ask me all the time how to work fat into meals and snacks. My favorite “go-to” fats are almonds, sunflower seeds and avocado then olives if I’m feeling fancy. I recommend eating small amounts of fat with your meals and snacks throughout the day. For nuts, it’s best to count out an amount for yourself then put the bag away so you do not mindlessly eat them. I always like to eat snacks in pairs. For example, you’ve probably seen me eat a banana with almonds or carrots with Sunbutter. Eating things in pairs as a snack will mentally make you think you are eating “more” because it is not one thing, but then also the fat does its job by giving you energy and making you feel fuller for longer.