How much fat should women eat, and what are the best sources?
Fats are necessary for hormone production, regulating body temperature, lubrication of joints, and for energy.
Unfortunately, the most common fats that we eat are the unhealthy type. Mostly coming from baked goods, snacks, pre-made foods, and restaurants that use margarine and bad oils because they are cheaper.
A serving of fat is about the size of a thumb. The question of how much fat should women eat, depends on a variety of factors, but this is a good guideline.
Aim for about 4 servings per day, but that can be more if you are cutting back on carbs.
The issue is that eating too few calories, is just as bad as too many. Both will cause your body to store fat.
Although fat is higher in calories per gram than carbohydrates or protein, it is needed, and some types are ok if you have a little more 😉
Add avocados to salads. 1/2 of an avocado per day is great!
Full-fat Greek Yogurt.
Eat nuts and seeds. A handful a day is healthy, that is about 12-15 nuts.
Add fatty fish a couple of times weekly such as tuna, mackerel, and salmon.
Use a couple of tablespoons of extra virgin olive oils to drizzle on salads and veggies. This actually increases the absorption of the nutrients in the veggies!
Or, if you want an oil that can withstand high heat and has no taste, use avocado oil.
Eliminate, or limit as much as possible, the ones that are not going to get you to your goals.
Don’t worry about measuring foods. This is unnecessary, and calorie counting is enough to make you crazy. Reducing stress, exercise and a nutrient-rich diet are more tolerable than counting every morsel of food, or exercising for hours! No woman has time for that!
Just try to add more foods that you are missing, that are geared toward your goals, and limit, or eliminate the ones that will keep you bloated, overweight, tired, and not happy with yourself.
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