PLUS, A Delicious Recipe from Your Friends at Wesley Enhanced Living!
You may have heard from your doctor or nutritionist that it is time to add some healthy fats into your diet to help your mind stay sharp. Poor nutrition can show up in your body as brittle or dry hair or nails, unexplained fatigue or mood changes, and unexplained weight loss. While eating may have lost its luster, it is critical to eat as healthy as possible, including increasing your intake of the ‘good’ fats.
Choosing the right foods to fulfill your needs does not have to be rocket science. With a little planning, you can enjoy yummy meals and better health. If you or your loved one needs help with planning meals, Wesley Enhanced Living independent living communities can help you enjoy eating tasty foods and keep your health under control.
Delicious Food Choices High in Good Fats
Sometimes it is hard to figure out the best foods for you. Here are seven high-fat foods that are good for you:
- Fatty Fish: This includes salmon, trout, sardines, and herring. Not only will you enjoy omega-3 fatty acids, but these fish are also fantastic sources of protein.
- Chia Seeds: These little fiber-packed seeds that can aid in digestion are also an excellent source of fat. Sprinkle some on your oatmeal or add them to a smoothie.
- Full-fat Yogurt: The limitation of low-fat yogurt is that it is higher in sugar. It is better to opt for high-fat whole milk yogurt which gives you a balance of probiotics and good bacteria as well.
- Nuts: Can’t fight the urge to snack in between meals? You don’t need to! Try small handfuls of walnuts, almonds and macadamia nuts for a start. They give you the fat you are looking for and also pack in the protein, fiber, vitamin E, and magnesium.
- Dark Chocolate: The list would not be complete without this little gem. You can enjoy antioxidants as well. The key is to buy dark chocolate with at least 70% cocoa.
- Cheese: Enjoy additional nutrients like calcium, vitamin B12, phosphorus, and protein. Remember, buy real cheese, not the processed varieties.
- Avocados: Full of fats and potassium, it also helps lower LDL (bad) cholesterol and raise HDL (good) cholesterol. (There are two main types of cholesterol: high-density lipoprotein (HDL) and low-density lipoprotein (LDL). Lipoproteins are made of fat and proteins. LDL is called “bad cholesterol” because it helps to carry cholesterol to your arteries, where it may collect in artery walls.)
Quick Tips to Include Good Fatty Foods in Your Menu
- Plan your meals and snacks in advance. It makes it much easier and can save you money.
- Eat when you are hungry but avoid forcing yourself to finish your meals.
- Enjoy each bite and chew it thoroughly.
- Keep healthy snacks such as fruit and nuts available when you are not ready to cook a big meal.
A Yummy Recipe to Give You a Boost of Healthy Fats
Avocado Banana Bread – adapted from Cooking Light, C. Slocum, 2016.
This recipe uses avocado as the fat, instead of butter, to improve the nutrition profile of this treat. Avocados are cholesterol free and contain a high amount of monounsaturated fat (MUFA).
TIP: When making any banana bread, use ripe, soft bananas (they should have brown on the skin). In the case of this recipe, make sure the avocados are soft and easy to puree!
Customize the bread to your tastes: add some ground cinnamon or a touch of nutmeg. Stir chopped toasted pecans into the batter or chopped extra-dark chocolate. Or, sweeten some cream cheese with honey or maple syrup to serve with the bread.
If you want to make this bread vegan, omit the buttermilk and sub-in the same amount of unsweetened almond milk and add 1 teaspoon lemon juice to the batter. Use your own vegan substitute for the 2 eggs.
- 9.5 ounces (approx. 2 cups) white whole-wheat flour
- 1 tsp. baking powder
- 1 tsp. baking soda
- 1/2 tsp. salt
- 3 large ripe bananas
- 1 ripe avocado
- 3/4 cup sugar
- 1/4 cup low-fat buttermilk (or unsweetened almond milk)
- 1 1/2 tsp. vanilla extract
- 2 large eggs
1. Preheat oven to 350°.
2. Weigh or spoon flour into measuring cup; level with knife.
3. Combine flour, baking powder, baking soda, and salt in a medium bowl; stir with a whisk.
4. Place banana in a medium bowl; mash with a potato masher or fork. Place avocado in food processor; process until completely pureed. Transfer avocado to bowl with banana. Add sugar, buttermilk, vanilla and egg; stir with a whisk until blended.
5. Gradually add flour mixture to banana mixture; stirring until batter is smooth.
6. Pour batter into a 9 x 5-inch loaf pan coated with cooking spray. Bake at 350° for about 75 minutes or until a wooden pick inserted in center comes out clean. Cool 15 minutes in pan on a wire rack; remove from pan. Cool completely on wire rack.
NUTRITIONALS (per 1 slice, loaf makes 10-14 slices):
Yes! You Can Consume Fats – the Healthy Ones
Enjoy new and old favorites by planning ahead to incorporate healthier fats into your diet. At Wesley Enhanced Living, we understand it is not always easy to change eating habits. Our chefs know how to give you a balanced diet at our retirement communities. Contact one of our Pennsylvania locations to find out more. Our staff is happy to discuss your elder’s needs or your own; give you a tour and inform you of our services.
Wesley Enhanced Living provides high-quality senior retirement communities for you or your loved ones. Please visit us to learn more or click here to request more information today.