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I usually use light olive oil. However if you are browning something, you'll need to use partial solid fat and butter is a good substitute. (when trying to saute.. the olive oil/butter combo will let the food brown but not burn.)
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Protein in a great way to add calories without the fat. Consider adding 2 oz more daily. Nuts like almonds are high as well and a good source of fiber plus very healthy for you in moderation
