Choose the Right Fats

Living healthier is about understanding what is being put into your body. Regardless of whether you need to lose weight, your body needs fats to operate. But not all fats are created equal.

Increasing the intake of “good fats”—like omega-3 and healthy fats from foods like avocado, fish and flaxseed—can elevate your mood, facilitate learning and IQ, improve your ability to focus and your overall health. Eating “bad fats”—like the ones found in processed foods, red meat and butter—can lead to weight gain, lethargy and even more serious ailments like heart disease and diabetes.

Healthy living experts recommend a teaspoon of seed-based oils per day. This can include organic sunflower seeds, sesame seeds, almonds and walnuts. If you want the optimum benefits of good fats, take one tablespoon of oil per 50 pounds of your body weight. Mix flaxseed oil into everyday foods, such as salad dressings, soups, sauces, vegetables, fruit and vegetable juices, protein shakes, meat and fish.

When you’re eating good fats, think of yourself as a “well-oiled machine.” Imagine your brain and cells getting the food they need, your hair, nails and bones being strengthened, your skin becoming softer and the excess weight melting off as your body gets rid of stored fat.