Day 12: Easy Ways to Add in More Healthy Fats

[Greeting]

For day 12 of the Weight Loss Lifestyle Challenge, you are going to learn about healthy 
fats, what they are, and why they are important in every healthy diet.


Isn’t Fat Bad for You?

No, not all fat! This is a common theory based on diet culture. Diets convince you that 
you need to keep you fat as low as possible, but it really depends on the type of fat you 
are eating. Saturated fats should probably be reduced, but healthy fats are good for 
your heart and health. 

These include polyunsaturated fats and monounsaturated fats, which are found in many 
of the healthiest foods you can eat.


Types of Healthy Fats

Not sure what healthy fats to add to your diet? Here is a quick list. 

Nuts and nut butters – All nuts and nut butters are healthy fats as long as they don’t 
have added salt or sugar. This includes peanuts, almonds, cashews, sunflowers, 
hazelnuts, pecans, and macadamia nuts.

Olives – Olives are a great source of monounsaturated fat, so enjoy them!

Seeds – Seeds like sesame, pumpkin, flax, chia, and sunflower are all polyunsaturated 
fats.

Avocados – Keep eating your avocados! Make avocado toast, use frozen avocado in 
your smoothies, or just enjoy it as a snack.

Oils – Some oils, like vegetable oil, are not good for you. But healthy fats are found in 
many others, including avocado oil, olive oil, and sesame oil.


Tip – An easy way to add more healthy fats is by adding nuts, nut butter, or avocado to 
your smoothies.

Journal Prompt – Do you feel that you have a healthy relationship with food?

[Sign Off]


