Fats and Proteins...daily food suggestions :D

balancedbrunette

Apart from nuts and avacados and that sort just wondering where else do people get healthy fats from in their diet?

I'm a college student and looking to change up my diet a bit more, i have been making gradual changes since last year moving from processed food to my own freshly made as much as i can and believe me i can see the difference but lately i find myself running out of time some days to cook a proper meal and so i end up grabbing some brown bread for a a sandwich or beans on toast you get my drift...

what i'm conscious off is too much carbs in my diet and i'm aware i need to work in more fats and protein but i just don't know how to get my amounts up...i eat quite a lot of eggs, beans and chicken for protein wise but i wouldnt eat these every day together, what does everyone else do? some advice would be greatly appreciated.

balancedbrunette

bump..

balancedbrunette

anyone..:D

jsdholland

Try coconut oil, almond butter on carrots or apples is awesome. Bacon. Check out paleo/primal way of eating for some advice....

MorgueBabe

evoo
coconut oil

soleilxo

fish ! any type of fish usually has goood healthy fats ..plus its brainfood

dfquigley

Whole eggs, bacon, almonds, peanut / almond butters etc.

Basically just stay away from trans fats and you're good.

rduhlir

Are you eating too many low-fat things? If so, bring back some normal fat items. For example, instead of low fat cheese eat regular, instead of low fat milk drink 2%, stuff like that.

Adding olive oil to your foods adds a lot of good fats.

kittpitt

I don`t know how you feel about canned fish tuna,salmon,sardines,herring etc. But they are easy to add to a salad and as long as you like fish a healthy ,fast meal.

MinMin97

Cheese tastes lovely on steamed veggies.
Love plain nonfat greek yogurt sweetened with stevia extract (not REB A). Super for protein and Calcium.
Could do full fat greek yogurt if you really want to...it's definitely delicious.
You've already said avocado, but...that's my nectar.
Love coconut oil on toast, or pancakes, too.
Definitely love salmon and tuna...but I take a mineral to absorb heavy metals and toxins (it's called zeolite).

lrbassmom

Disclaimer: I am not an expert but...

In the snack category:

If your local grocery store has an olive bar that's a good place to start... Most have a good selection of different types of hummus (very easy to make at home if you have a food processer). Can of chick peas, garlic, tahini.. I think that's it? Process until smooth. Goes great with fresh veggies; celery, grape tomatoes, snow peas, you name it. Almost as versatile as peanut butter. My local olive bar has edamame hummus. They also have a great selection of olives.. My favorite is Calvestrano green olives - bright green and kind of sweet. Greek olives and a selection of cheese with pita chips... (my mouth is watering now)

Edamame or Mukimame (same as the other only without the pods). It comes frozen and makes for an excellent snack.. Microwave with a little water to steam, drain off the water and sprinkle with sea salt. Use as you would peas. Add to salads too.

Cowboy caviar - black beans drained, grape tomatoes cut up, fresh/frozen corn, garlic, green onions, can of chopped green chilis, grated cheese, olive oil and balsamic vinager to mix. Mix up a big bowl of this and you have a quick and easy snack or filling for a veggie burrito

Greek yogurt - most are either fat free or low fat... To me it's way better than regular yogurt. More filling too. Not to mention it's higher protein and creamier.

Meals:

There is always tuna salad... Fresh albacore tuna, low fat mayo (just make sure to measure- mayo calories add up quick), and whatever else suits your fancy... my husband prefers his with mayo, egg, sweet pickles, apples and pecans... Me - dill, green onions, celery, mayo, egg and lime juice served on a bed of sliced tomatoes and lettuce.

Lean Cuisine has a new line called Salad additions... it's basically all the stuff you put on top of the lettuce, complete with dressing. Most are 230 or so. You could add extra meat. or egg.

Salmon burgers... Most grocery stores have frozen patties made out of salmon. Top with a lettuce tomato and tartar sauce.. They're okay but I prefer to make my own.

Meal replacement shakes. - these have become my go to meal when I'm not in the mood to slow down and cook, don't want the mess, or just don't feel like eating but have to. French vanilla whey protein is the most versatile I've found. Scoop of protein powder, OJ, an extra splash of vanilla, a splash of milk, and a tiny dash of stevia (I find that the juice doesn't make it quite sweet enough to cover the powdery taste) and crushed ice. I'll even throw in a banana and/or tangerine for the fiber. Blend really well. Pretend it's a boat drink. Not hard if you add an umbrella for decoration.


Hope this helps.

huuxue

olive oil, seafood; meditteranean diets are full of heart healthy oils.

BarackMeLikeAHurricane

Flax, peanut butter, and olive oil are my main sources of fat.

balancedbrunette

Thanks everyone for your suggestions going to go back and read this before I do my weekly shop, definitely going to go for some more tuna i used to eat this a good but when i was younger and kind of just got out of the habit never crossed my mind, also may try cooking with coconut or olive oil for a change....thanks again!

lrbassmom

Red Beans and Rice is best of both worlds... beans and sausage.