Meeting your macro goals can feel like walking a tightrope, especially when it comes to fat intake. While fats are often misunderstood, even wrongly villainized, they play an important role in a healthy diet. But not all fats are created equal. To truly benefit from dietary fat, you need to differentiate between healthy fats and those with negative impacts on overall health.  

Why Are Healthy Fats An Essential Part of the Diet?

Healthy fats are found in foods like olive oil, fatty fish, and nuts, and they offer countless health benefits when consumed in moderation. Unlike trans fats or heavily processed hydrogenated oils, healthy fats support heart health, enhance cognitive function, and aid in the absorption of fat-soluble vitamins like A, D, E, and K.  

Some benefits of dietary fat include:

Energy Source: One gram of fat offers 9 calories, making it a concentrated energy source to fuel your daily activities.  

Satisfaction & Flavor:  Every Chef knows, fat is flavor, and consuming it with each meal helps slow down digestion while providing satisfaction. 

Brain Health: Fats like omega-3s support your brain, boosting cognitive function and memory.  

Nutrient Absorption: Fat is necessary for nutrient absorption, particularly essential nutrients obtained from a balanced diet.

Hormonal Support: Healthy fats keep your hormones in check, including those essential for metabolism and stress regulation.  

Heart Health: Healthy fats like monounsaturated fat and polyunsaturated fatty acids reduce bad cholesterol and support reduced risk of cardiovascular disease.

Studies, including those popularized by the Mediterranean diet, show that eating the healthiest fats, when included as part of your macro ratio, can aid in weight loss, muscle gain, and help maintain blood sugar levels. The key is balance and quality over quantity.

The Different Types of Fat

1. Monounsaturated Fats (The Best of the Best)

Monounsaturated fats are considered one of the healthiest fats and are a key pillar of a healthy diet. They’re heart-healthy, help regulate cholesterol levels, and may reduce the risk of heart disease.  

Sources:

• Olive oil (rich in oleic acid)  
• Avocados  
• Nuts like almonds and cashews  

2. Polyunsaturated Fats (Including Omega-3s and Omega-6s)

These are also in the “great fats” category. Omega-3s, in particular, are associated with improved heart health, reduced inflammation, and better brain health.  

Sources:

• Fatty fish (e.g., salmon, mackerel)  
• Chia seeds and flax seeds  
• Certain vegetable oils, like sunflower and safflower oil  

3. Saturated Fats (Moderation is Key)

Saturated fats get a bad rep because they’re often associated with red meat and processed animal products, but not all saturated fats are harmful. When from whole, minimally processed sources, they support hormone production and muscle mass. These fats are solid at room temperature.  

Sources:

• Coconut oil  
• Full-fat dairy (think yogurt, cheese)  

4. Unhealthy Fats to Avoid (or Eat Sparingly)

Not all fats are your friend. Trans fats and processed saturated fats found in hydrogenated oil, fried foods, and commercial snacks can raise bad cholesterol, increase the risk of heart disease, and disrupt your overall health.  

Avoid or Limit:

• White bread fried in unhealthy oils  
• Packaged foods laden with hydrogenated oil  
• Foods high in simple carbohydrates paired with high-fat ingredients  

Fat Sources to include in your diet

1. Salmon

• Benefits: Packed with omega-3 fatty acids, fatty fish like salmon and sardines improve heart health and reduce the risk of cardiovascular disease. 
• 100g: 13g fat, ~20-25g protein  

2. Avocados

• Benefits: Avocados are a rich source of monounsaturated fat, which benefits your cholesterol levels and keeps you fuller for longer—aiding in both weight loss and maintenance of a healthy weight.  
• 100g: 15g fat, 2g protein  

3. Nut Butter

• Benefits: Nut butters, like almond or peanut butter, are a good place to include satiating, delicious fats. They’re high in calories, so be mindful of your portion sizes!  
• 2 tbsp: 16-18g fat, 6-8g protein  

4. Olive Oil

• Benefits: A staple in the Mediterranean diet, olive oil is packed with oleic acid and antioxidants that improve heart health and reduce inflammation.  
• 1 tbsp: 14g fat  

5. Dark Chocolate (80% or Higher)

• Benefits: Ah, the treat that’s also healthy! Dark chocolate contains antioxidants and a moderate dose of monounsaturated fats, making it a delight for your overall health. 
• 30g: ~9-12g fat  

6. Walnuts

• Walnuts are an awesome source of omega-3 and omega-6 fatty acids. Plus, they’re packed with the minerals manganese and copper. The average serving is about 14 halves.
• 1 oz:  19g fat, 4g protein

7.  Almonds

• Nuts are generally full of healthy fat, and you really can’t go wrong with any type. But I’m a big fan of almonds—they pack in 14 grams of fat per 1-oz. serving (around 23 nuts) and are loaded with vitamin E!
• 1 oz:  14g fat, 6g protein

8. Olives

• Rich in fat and big on briney flavor, olives are all fat.  
• 1oz: 4g fat 

9. Flax Seed

• Flaxseed is awesome for getting those omega-3 fatty acids, with about 8 grams of fat per ounce. Plus, it’s got both insoluble and soluble fiber, which help you feel full, keep your digestion on track, stabilize blood sugar, and even keep your poops regular!
• 2 tbsp:  5g fat, 3g protein

10. Tuna

• Another fish that’s loaded with healthy fats and omega-3s. Whether it’s the budget-friendly canned version (around 5 grams per can) or the sushi-grade kind from your favorite Japanese place (about 5 grams in 3 ounces, cooked), tuna’s got you covered.
• 3 oz Bluefin Tuna:  4g fat, 20g protein

11. Tofu

• Tofu is a favorite for vegetarians and vegans because it’s a great source of healthy fats and plant-based protein. While tofu may not have as much fat as some other foods on this list, you still get around 4 grams of fat from a 3-oz. serving of super-firm tofu.
• 3 oz: 4g fat, 9g protein

12.  Edamame

• Tofu is made from edamame, so I definitely can’t forget the plant it’s made from! Shelled edamame is not only a young soybean but also a fantastic source of  fiber at 4 grams per serving.
• 1/2 cup:  4g fat, 9g protein 

13. Sunflower seeds

• Flavorful, crunchy and easy to add to nearly any meal or snack.
• 2T: 14g fat, 6g protein

14. Chia Seeds

• These tiny seeds have a ton of fiber, protein, nutrients and fat!  
• 2T: 6g fat

15.  Eggs

• Eggs are my go to protein source.  Breakfast for dinner anyone?  They’re still affordable and if you keep the yolk, they’re also a great source of fat. An extra-large egg packs 6 grams of fat, but don’t skip the yolk! It adds delicious flavor and essential nutrients like selenium and choline. Plus, recent research reveals that egg yolks can fit into a healthy diet without significantly impacting cholesterol levels.
• 1 x-large egg: 7g protein, 5g fat

16.Full Fat Dairy

• Not everyone can tolerate dairy, which is why we eliminate it during the first six weeks of the FASTer Way. However, dairy provides satisfaction, flavor, and creaminess. In small amounts, it can be a powerful way to add flavor.
• 1 cup full-fat yogurt: 8g fat, 20g of protein 

17. Hemp Seeds

• Hemp seeds are nutty in flavor and smooth in texture, packed with healthy fats perfect for any diet.
• 3T: 9g protein, 15g fat

18.  Shredded coconut

• You’ll find coconut in nearly every form—milk, cream, water, oil, fresh meat, and dried flakes. Sweetened or unsweetened shredded coconut flakes have about 8 grams of fat per ounce, and a lot of tropical flavor. Just caution that coconut is a plant source of saturated fat which is generally avoided on a heart healthy diet.  
• 1oz: 8g fat

19.  Pumpkin Seeds

• Pumpkin seeds, or pepitas, are tiny powerhouses! They’re not just tasty but also packed with essential minerals like iron, magnesium, phosphorus, copper, and manganese. 
• 1oz:  13g fat, 7g protein

20.  Macadamia Nuts

• Prior to starting the FASTer Way, I mentally reserved macadamia nuts for an actual trip to Hawaii because of their high fat content. I placed them on that “indulgence” shelf and never considered them a real option.  But now I enjoy them because I’m eating to fuel my workouts during low carb days. 
• 1oz:  22g fat, 7g protein 

Remember, your fat macro target depends on your total daily calories and activity level, so adjust according.  If you’re not sure, work with your doctor or a registered dietitian to set up your target.  

How Much Fat Should You Eat?

You might wonder, “How much fat is the right amount?” Most dietary guidelines recommend fat should make up 20-35% of your total calories—or roughly 0.5-1g per kilogram of body weight, depending on your goals and activity level. Strike the right balance of grams of fat, carbohydrate intake, and protein intake to ensure you’re working toward a balanced diet.  

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If you’re into health, you’ve probably noticed micro greens popping up on local menus. These tiny greens pack a big nutritional punch in preventing chronic disease and they have even bigger flavor. They’re loaded with nutrients, making them a perfect superfood to toss into salads, blend in smoothies, or add to just about anything. If you’re curious about why you should add micro greens to your diet or growing them at home, I’ve got you covered with their health benefits, nutritional content, and some easy tips for cultivating these nutrient-packed greens yourself.

This blog contains affiliate links from which I may receive commission.

What Are Microgreens?

Nutrition and Health Benefits

Micro greens are packed with antioxidants and can have 4 to 40 times more nutrients than mature plants. They’re a powerhouse of essential nutrients and vitamins, like vitamins C, E, and K.

• Calories: 10-25 calories
• Protein: 1-3 grams
• Fiber: 1-2 grams
• Vitamin C: 20-40% of the daily value
• Vitamin A: 10-30% of the daily value
• Iron: 4-10% of the daily value

Top 6 Health Reasons to choose micro greens:  

1. Rich in Nutrients

Micro greens deliver a burst of flavor compared to their mature counterparts.  They also deliver essential vitamins and minerals, including vitamin K for blood clotting and bone health, vitamin C to support the immune system, and vitamin E for its antioxidant properties that combat free radicals and oxidative stress.

2. Combat Chronic Diseases

Being an antioxidant-rich food, microgreens play a crucial role in minimizing the risk of chronic diseases. Their bioactive compounds and dietary fiber help reduce oxidative stress, improve cardiovascular health, and prevent conditions stemmed from inflammation.

3. Support Metabolic Health

Micro greens, like broccoli micro greens and red cabbage micro greens, have been shown to help manage Type 2 diabetes by improving insulin sensitivity. Animal studies have demonstrated that these tiny greens can aid in maintaining lower levels of glucose in the blood.

4. Cognitive Benefits

With polyphenols playing a significant role, micro greens offer benefits toward brain health. These nutrients may potentially aid in improving cognition and delaying Alzheimer’s disease and other neurodegenerative conditions.

5. Eye Health

Lutein, found in micro greens like spinach and broccoli sprouts, is known to aid in the prevention of age-related macular disease, contributing to overall eye health.

6. Boost Iron Levels

For those with iron deficiency, fenugreek micro greens offer high levels of this essential mineral, thus reducing the risk of anemia.

Growing Tips for Home Gardeners

Growing your own micro greens can be a cost-effective and rewarding way to incorporate these baby greens into your diet. 

Here’s how to get started:

Step-by-Step Guide

1. Choose a Growing Medium  

Begin with a shallow container with drainage holes, a warm, sunny windowsill (preferably south-facing), and some potting mix or a growing medium.

2. Scatter and Sow Seeds  

Evenly scatter your chosen seeds—whether lettuce micro greens, swiss chard, or radish micro greens—across the soil’s surface, pressing gently.

3. Watering and Maintenance  

Lightly cover seeds with soil and use a mister to dampen the surface. Ensure to water daily with a mister to keep the soil moist but not wet. Once sprouted (usually within 3-7 days), continue to provide about four hours of direct sunlight daily or use a grow light if needed.

4. Harvest and Enjoy  

 Once the greens have reached one to three inches in height, they’re ready to harvest. Snip them off just above the soil level, rinse thoroughly, and enjoy!

One of the main reasons that I started growing microgreens is for their intense flavor.  Plus they tend to elevate anything you add them too.  While, you can grow them at home with traditional trays and a watering schedule, I really love how easy it is to grow them in my Aquatree Hydroponic Garden.  I will share more on this in another post, but basically it’s a tabletop garden that allows me to grow different types of microgreens in a foolproof and “set it and forget it” kind of way. No dirt, no puddles, and all the leafy vegetables you could want 😉 

Key Considerations

• Always ensure clean containers and fresh seeds to minimize the risk of contamination with factors such as E. coli.
• Experiment with different flavors by trying a wide variety of microgreens to find the combination that best suits your palate.
• Always balance micro greens with a diet rich in other foods like mature vegetables, whole grains, and lean proteins to ensure you meet the recommended daily intake of all essential nutrients and vitamins.

Wish you could have someone just tell you what to reach your health goals?

When I need to throw together a quick appetizer that will be a hit at almost any gathering – this is it. These Mini Sweet Pepper Appetizers have limited ingredients and don’t need too much prep time.  Plus they are low-carb, gluten free and the perfect vessel for creamy goat cheese.  This is a recipe that you want to have in your back pocket.  

Jump to Recipe

😍 Why You’ll Love these Mini Sweet Pepper Appetizers

They’re the perfect appetizer for any occasion, be it a super bowl party, baby shower, or your next game day gathering. The combination of creamy cheese filling, healthy sweet peppers, and fresh herbs creates a tasty appetizer that’s both satisfying and nutritious. Plus, they’re packed with vitamin C and other nutrients, making them a healthy snack option.

🗒️ Ingredients

• mini bell peppers – you can make this work with regular sized bell peppers too. You’ll just need to cut the peppers smaller.  
• goat cheese – in this recipe we’re using goat cheese instead of cold cream cheese.  
• Greek yogurt – I use plain fat free or 5% Fage depending what I have on hand.  Just note the macros will change if you choose to use a fuller fat version.  
• 2 tbsp fresh chives, finely chopped
• 2 tbsp fresh parsley, finely chopped
• garlic – fresh garlic adds a zing of flavor.  You could use 1/2 tsp garlic powder in a pinch.
• lemon zest
• Salt and black pepper to taste
• Optional:  drizzle of sweet honey or hot honey on top!  Chopped green onions or fresh thyme would also be nice.  

Jump to Recipe

💡 Gluten-Free? Read This!

This recipe is naturally gluten-free, which makes it a great choice for those with dietary restrictions. Just ensure all ingredients, especially seasonings, are certified gluten-free if needed.

👩‍🍳 How to Make My Mini Sweet Pepper Appetizers

1. Prepare Ingredients: Preheat your oven to 400°F. Using a mixing bowl, combine the goat cheese, Greek yogurt, chives, parsley, garlic, lemon zest, salt, and pepper. Stir until you achieve a smooth mixture.
2. Stuff the Peppers: Carefully spoon or pipe the creamy cheese mixture into each raw mini pepper half. Use a baking sheet lined with parchment paper to hold the pepper halves.
3. Bake: Place the baking sheet in the oven and bake for 10-12 minutes, or until the mini bell peppers are tender and the cheesy goodness on top turns slightly golden.
4. Finishing Touch: If desired, drizzle a little olive oil or honey over the top of the stuffed peppers before serving.  Top with a little bit of hot sauce for a spicier take!

📓 Best Served With

These flavorful appetizers pair well with a variety of dips and main dishes. Consider serving them alongside jalapeño poppers for a spicy food option or with a selection of healthy snacks like a hummus board with whole grain pita and sliced veggies for crunch.  

👝 How to Store Leftovers

To store leftover mini sweet peppers, use an airtight container and refrigerate them for up to 3 days. For best results, allow the peppers to cool completely before wrapping them in plastic wrap. They can also be reheated in the oven to maintain their melted cheese texture.

🧠 Common Questions

• Can I use different kinds of cheese? Absolutely! Feel free to experiment with cream cheese or Bourson.  These will offer great flavor but macros will increase! 
• Can they be made in advance? Yes, you can prepare the cheese mixture and stuff the peppers a few hours ahead. Store them wrapped in plastic wrap in the fridge and bake just before serving.
• Are there variations to try? You can add taco meat or ground beef to the cream cheese stuffed mini peppers for a more filling appetizer. Sprinkle a touch of chili powder or red pepper flakes for extra heat.

🔍 Macro Breakdown

This dish is a great macro-friendly choice with a balanced nutritional profile. At 62 calories per serving, it’s awesome for anyone watching their weight or sticking to a calorie-restricted diet.

The 4g of protein is perfect for muscle repair and post-workout recovery. Plus, it has healthy fats that help with cell function and keep you feeling full.

The 4g carbs and 1g fiber give you steady energy and help with digestion. It’s also loaded with essential vitamins A and C, which boost your immune system and support good vision.