Advice to incorporate healthy fats in my diet?
I realized that I eat a very low fat diet...actually the only fat I get is usually from nayonaisse.
Well I have bouts of eczema and constipation (even though I eat most of the time incredibly healthy and only drink water).
Sooo....I am going to add 1 tbsp of ground flaxseeds every day to help with omega 3's, constipation and eczema (i heard its really helpful).
I was told by my chinese herbalist to avoid nuts (esp. walnuts) for 3 months. That means I could eat seeds though. He also told me to have 1 teaspoon of sesame oil for the constipation as well.
OK my question ...how much fat does one need in their diet? What do you guys eat for healthy fats AND how much?
Like 1/4 cup of pumpkin seeds, half an avacado. What do you consume in a day usually????? Remember no nuts for me for a while...
Thanks.
yeah i just like lots of veggies, fruits, tofu, tempeh and beans. i rarely eat grains and i eat pretty natural (no baked goods and i am avoiding sugar at this point.) sautee veggies, dont really use sauces and buy eczekial bread. i'm pretty simple actually no fancy meals for me usually :)
i also tend to eat the same foods a lot cause i love them so much.
I know what the good fats are but dont know how much i should eat...so used to not having any. i also guess i should up my flaxseed slow as it has a lot of fiber.
I mean is having 1 tblsp of ground flaxseed and some seame oil sufficient for most days...see I am a bit clueless!
I think you need to have 20% to 35% of calorie come from fat per day depends if you are on diet. I use this website to track http://www.calorie-count.com/ I hope this will help.
yeah, you should aim to get at least 20% of your calories from fat. do you drink soymilk? those usually have a few grams of fat. also tofu.
seeds seem like they would be a good idea if you can't eat nuts. do you use oils in your cooking at all? or on salads? i don't know about Ezekiel (i eat it sometimes, too but i don't remember the fat content.. ) but most breads give you some fat. definitely eat those avocados. delicious and good amounts of fat. if the flax seed oil is the only fat you are getting you should probably have more than a tablespoon...
Fat in my current diet comes from, in order of most often used.. olive oil, peanut butter made with flax oil, cashews or walnuts (usually in cheese form), sesame oil & seeds, avocados.
Since you are not going to use nuts.. Pumpkin seeds, Sesame seeds, and Sunflower seeds are all listed in the "healthiest foods in the world" website (whfoods.com) and are tasty additions to salads etc. and good snacks.
From PennHealth.com, I learned that a 1200 calorie diet should have 40g of fat, while a 3000 calorie diet should have 100g. The amount of calories you need depends on your age, gender, size etc.
um for a healthy women you are supposed to get 2-3 servings of fat everyday. In ADDITION to the fats normally used to make things (such as the oil in the pan or margarine in the recipe)
1Tbs-avacado
1 oz seeds or nuts (I know you are avoiding nuts though)
1 Tbs margarine or buttery spread
1 a tofuticutie!
etc...
Most of my fat comes from nuts, seeds, oils, and the occasional (well, maybe more than occasional ::) ) baked good. I love avocados, but I suck at figuring out when they are ripe but not too ripe :-\
Peanuts aren't actually nuts--they are legumes. Did your herbalist say anything about peanuts? You could make Thai peanut curries (with chopped peanuts, peanut or sesame oil, and a bit of peanut butter), peanut butter sandwiches, peanut butter toast w/ bananas, etc.
Something I've been wanting to try--we make "frosty treats" for the dogs in the kennel I work at made out of peanut butter, frozen banana, honey, and yogurt--they always look good when I make them. These are easily veganized and would be good frozen like a popsicle or as a smoothy, if you cut back on the yogurt and had more frozen banana and peanut butter to make it thicker. The addition of more peanut butter would also mean more fat.