Fats

CLCH3
CLCH3 Posts: 7
in Food and Nutrition
I seen a nutritionist yesterday and she has me following a diet plan.

It's broke down so much so that for breakfast I'm allowed 1 serving of starch/breads, 1 low fat milk, 1 meat/protein, and 1 fat.

So this morning I had granola, an egg, and a glass of milk. But I don't know what to do for the fat. If I would have put more thought into it I would have had a slice of toast with peanut butter on it.
I have a list of what foods falls into what category but for the fats its mostly nuts. Then there is butter, mayo, seeds, coffee creamers...that stuff.

I'm not a fan of nuts/seeds in the AM. those are more of a snack for me. I dont drink coffee so I dont need creamers. and I'm not going to eat a TB of butter or mayo just to fill my "fat" slot for this morning.

I know I can just eat the 2 TB of peanut butter and that is probably what I'll do today- but for future reference, what are some other more breakfast friendly fats?

Oh! She said my milk could be filled either by drinking a glass of milk or a serving of yogurt, but cheese wouldn't count. So does cheese go into the fat category?

Replies

  • tigersword
    tigersword Posts: 8,059 Member
    Eggs have good fat. If you eat toast, butter on it is a great fat. Milk is also a good fat, unless you're drinking skim. Cheese is protein and fat.
  • melsinct
    melsinct Posts: 3,512 Member
    It sounds like the diabetic exchange system. Check out the "fats" section on this link:
    http://www.mayoclinic.com/health/diabetes-diet/DA00077
  • beanerific518
    beanerific518 Posts: 152
    Cook your egg in some coconut oil. Yes, this is saturated fat but it has medium chain fatty acids which help raise your good cholesterol.

    Put some almond butter on a piece of toast. Use an almond butter where the only ingredient is almonds.

    Put chia seeds in a fruit and yogurt parfait. Chia seeds puff up in liquid and Omega 3 and Omega 6 fats, protein and fiber.

    Unsweetened almond milk is a good alternative to milk - good fat, low sugar, little bit of protein, plus it is thick and creamy like 2% milk.

    Your granola probably had fat in it. Watch out for the processed granola brands - try to stick with something without ingredients you can't pronounce.

    These are all ways I get good fats in my diet - no need to take any big fish oil horse sized pills :smile:

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