Eat More Flat-Belly Fats

By now you probably know that a little fat—the healthy kind, that is—can help you keep your weight (and hunger levels) in check. (Learn more about good fats versus bad fats.) In the form of full-fat salad dressing, it can also help your body absorb more nutrients from your salad.

The best part: A diet rich in monounsaturated fatty acids or MUFAs, like almonds, olives, and avocado, may prevent the accumulation of belly fat, according to a study published in Diabetes Care.

Where things get a little confusing is knowing how to mix MUFAs into meals and snacks and sticking to proper portion sizes. Good serving size goals: 1/4 of an avocado (7 g fat, 80 cal), 10 large green olives (4 g fat, 40 cal), or 1 tablespoon of peanut butter (8 g fat, 94 cal). (For more on fat serving sizes, read How Much Fat Is Healthy?)

Since you may not be tempted to eat avocado, olives, or nut butter by themselves, this week’s Meatless Monday recipes all include at least one MUFA. The five meatfree dishes that follow will fill you up—not out.

Awesome Almond Smoothie Fuel your day with super healthy ingredients like kale and almond milk by sneaking them into this sweet smoothie. MUFA: almond butter

Pasta with Walnut-Basil Pesto Hit up the farmers’ market for fresh basil and whip up this summery pasta dish later in the day. MUFAs: walnuts, olive oil

Chilean Avocado, Bean, and Corn Salad Blending tasty, minimally processed canned and frozen ingredients means a healthy meal can be yours in minutes. MUFAs: Avocados, olive oil

Tapenade (pictured) Save money by making the popular gourmet olive spread at home. MUFAs: olives, olive oil

Dark Chocolate Zucchini Bread Opt for this dessert when you want a health boost—zucchini is a good source of vitamin B6. MUFA: dark chocolate

photo: iStockphoto/Thinkstock
More from WH:
Avocado Recipes
Olive Oil: Wrinkle Fighter?
10 Foods, 40 Recipes


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