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#2 Choose your fats wisely
Do not completely shun fat. Fat is an integral part of a healthy diet and is quintessential for maintaining good health and wellbeing.
Fat provides tonnes of energy per gram, and one should limit the intake of fat to an ideal value. However, completely ignoring fat is counterproductive and could result in weight loss.
The recommended fat intake is around 60 grams per day. Get these 60 grams by focussing on unsaturated fats over saturated and trans fats. These are very effective in reducing the chance of heart diseases and also aid in lowering the cholesterol levels.
Polyunsaturated fats are found in fish and in some seeds and nuts such as flax seeds, peanuts, walnuts and almonds. Olive oil, safflower oil, and soybean oil are also good sources of unsaturated fats. Moreover, these foods are rich in other vital vitamins and minerals.
Limit the intake of saturated fats and trans fats by cutting down on packaged and processed foods.
Consume around 40 grams of peanuts and 40 grams of almonds. Along with them, use olive oil or soybean oil for cooking to get the required amount of fat.
