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If you read this recent New York Times article about the sugar industry shifting the blame to fat, then you know that not ALL fats are created equal (just as not all sugars are created equal). Unfortunately, our culture has given the word fat a bad rap.

Don’t get us wrong, Trans and Saturated Fats are bad, but Monounsaturated and Polyunsaturated Fats are more than good for your body, they’re actually necessary for good health (spoiler alert: it’s not the kind in french fries).

20%-30% of your daily calories should be good fat to fuel your body and keep your skin healthy. There are 9 calories in every 1 gram of fat and to calculate, multiple your daily calorie intake by .2 and/or .3 to find the answer.

Example: If you eat 2,000 calories per day, 2000 X .2 = 400 Fat Calories per day.

So, what kind of fat should those 400 calories come from?

  • Plants provide a healthy dose of good fat such as avocados, almonds, sesame seeds and olives.

  • Omega-3s are a leading reason the American Heart Association suggests 2 servings of fatty fish per week such as salmon.

  • Room temperature oils such as olive, coconut or avocado.

  • Butter or Ghee contain fat-soluble vitamins, fatty acids and are ideal for cooking as they don’t lose their properties with high heat.

If you replace the bad fats with good fats and minimize it to only 20%-30% of your daily calorie count, your body would thank you (probably in more ways than one).

If you and your family are sad to say goodbye to your Kettle Chips or deep fried favorites, get creative with some alternatives like, homemade popcorn with coconut oil, kale chips or baked sweet potato “fries.”

Does your family have a love affair with butter in baked goods that exceeds daily intake limit? Or worse, do you use traditional shortening? Make warm banana bread that uses applesauce instead of butter (and use a natural sweetener like honey or maple syrup instead of sugar). Also, try palm oil as a flakey texture-producing substitute.

Coconut oil is a great go-to as well. From pan frying and sautéing, to using it in your coffee instead of creamer. It is a great substitute in recipes that call for vegetable oil. It’s vast variety for uses make this a great way to get your daily good fat in!

The more often you make these slight variations, the easier it will be to cut the cords connected to bad fat.

HOW TO GET MORE VEGGIES INTO YOUR KIDS

Since kids are master imitators, its important as parents to set the example. Instead of cooking multiple meals, cook one and enjoy it together.

SETTING EXAMPLES FOR KIDS

Parents: You are the biggest influencers in your child’s life. You are who they look up to the most, who cooks them meals, reads to them, and spends the most time with them.

TRADITIONAL RECIPE MAKEOVERS

It can be hard getting your family to switch from the pizza, fast food, and ice cream on a regular basis but, you don’t have to entirely give up those things to live a healthy lifestyle.

CONVERSATION STARTERS FOR KIDS

You’ve decided that it’s time to make a change. You and your family need to start eating healthier, cutting back on the sweets and fast food and reaching for the organic fruits and veggies. You, as the parent, have had time to think about this and mentally prepare yourself but your kids haven’t. How do you get them on board?

GOOD FATS

If you read this recent New York Times article about the sugar industry shifting the blame to fat, then you know that not ALL fats are created equal...

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