Losing weight can feel overwhelming, especially with all the conflicting advice out there. As a registered dietitian the fad diets and quick fixes drive me crazy! If you’re looking to lose 20 pounds of fat in a healthy and sustainable way, let me let you in on a little secret:  the key lies in small changes that you can maintain for the long run. Focusing on eating whole foods, moving more, and ensuring you get enough protein at your first meal are all critical components to a successful weight loss journey.  

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When I work with clients, these are the three things that we tackle first. Sometimes it takes a complete overhaul, and other times it just a few small tweaks to their current diet to get quick results.  And you know what, they lose the weight.  Most clients lose 12 pounds in the first 6 weeks of my program, and keep it off.  Some have more to lose, and others keep a similar weight while losing inches.  

Keep scrolling.  These are the three simple things you can do to help you lose weight while improving your overall health –>  healthy eating habits, physical activity, and strategic meal planning to achieve sustainable weight loss. Let’s get you started!

1. Prioritize Whole, Unprocessed Foods—Especially During Holidays and Travel

One of the best ways to lose weight and feel your best is to focus on whole foods and lean protein. When I talk about whole foods, I mean real, unprocessed foods that are packed with essential amino acids, vitamins, and minerals. This includes vegetables, whole grains, fruits, and healthy fats like olive oil and avocados.

Here’s how you can focus on unprocessed foods:

• Opt for lean protein sources like chicken, fish, turkey, or plant-based proteins like lentils and tofu.
• Skip the alcohol, fruit juice or sugary drinks and stick to unsweetened tea, black coffee, or water to avoid unnecessary calorie intake and blood sugar spikes.
• Avoid processed snacks like chips or packaged treats, which tend to be high in unhealthy fats, refined carbs, and added sugars.

Choosing unprocessed foods like apples and peanut butter over chips or a bowl of oatmeal over that McDonald’s breakfast sandwich gives your body a larger volume of food with more nutrients that it’s able to process easily. It’s also way more satisfying and you won’t get bogged down with unnecessary fat or ingredients that cause inflammation.

A healthy diet rich in whole foods supports disease control, helps with weight loss, and improves overall health in the long run. When you stick to nutrient-dense foods, you’ll reduce your caloric intake without feeling like you’re on a low-calorie diet or restricting yourself.

2. Move More: Get 10K Steps a Day & Embrace Strength Training

Physical activity plays a significant role in a healthy weight loss plan. One of the best strategies (and underrated I may add) for fat loss is to increase your calorie burn throughout the day with regular movement. Aiming for 10,000 steps a day is a simple way to increase your physical activity without needing to do intense workouts every day. Walking is a low-impact exercise that works for almost any body type, and it can help boost your metabolic rate and keep your energy levels up.

If you want to speed up your weight loss journey and preserve muscle mass, strength training is another must. Weight training not only helps you build lean muscle mass, but it also fires up your metabolism and can help you burn more calories at rest. Plus, building muscle helps combat muscle loss that can occur with rapid weight loss or calorie restriction. If you’re intimidated to pick up weights, I highly recommend the FASTer Way workouts.  They’re split up into upper body, total body and lower body strength workouts that are quick and effective.  I personally look forward to them whether I’m working out at the gym, or at home.  

Incorporate weight training into your workout plan with exercises like squats, lunges, and push-ups, or use dumbbells or resistance bands for more high-intensity strength training. If you’re not sure where to start, consider working with a personal trainer or following a structured exercise program  like the FASTer Way that includes both strength training and cardio.

If high-intensity workouts aren’t your thing, just start by walking more. Whether you’re walking outside, on a treadmill, or even using a walking pad while you work, the key is consistency.

3. Get 30g of Protein at Your First Meal

Getting 30g of protein at your first meal of the day is one of the best ways to set yourself up for success. Protein helps stabilize your blood sugar, curb hunger, and keep your metabolism revved up. This is crucial if you’re aiming for sustainable weight loss, as protein helps preserve muscle mass while you’re losing body fat.

Protein is also a key nutrient for helping you feel full and satisfied, making it easier to control your portion sizes and stick to your calorie deficit throughout the day. And most importantly, help you reach your weight loss goals without feeling deprived.

Putting It All Together: Sustainable Weight Loss Tips

When it comes to losing weight, there’s no need for low carb diets or weight loss pills. Instead, focus on making small changes that you can sustain over the long term. You’re future self will thank you when you focus on:

1. Eat a diet full of whole, unprocessed foods—especially during the holidays and while traveling.
2. Move more—aim for 10,000 steps a day and incorporate strength training to help preserve muscle and boost metabolism.
3. Ensure you’re eating enough protein at your first meal of the day to keep you satisfied and energized.

Sustainable weight loss is all about creating healthy habits that align with your individual needs. Instead of focusing on quick fixes, make lifestyle changes that you can stick with for the long haul. This will not only help you lose the extra pounds but will also improve your overall health and well-being, reducing the risk of heart disease, high blood pressure, and other health conditions. You’ve got to trust the process. If you have questions, please don’t hesitate to reach out!

Happy weight loss! Stay consistent, and remember—small changes lead to big results over time. You’ve got this! 💪

Like most parents, I struggle to get my kids to eat healthy food, but the truth is 1 in 5 kids are at risk for hunger – which effects so many things including growth, grades and development. So after working on this campaign for three years with Dole, I’m thrilled to announce that this January, I’ll be participating in No Kid Hungry’s “Get Fit” program. It’s a month-long fundraising challenge dedicated to ending childhood hunger. Throughout the month, I will be joining wellness experts, fitness influencers, and even celebrity fitness trainers like the amazing Denise Austin, in a series of livestream events designed to inspire healthy living and help you reach your fitness goals.

This national campaign is particularly close to my heart, because it seeks to address one of the most urgent issues in our society today—food insecurity. The primary focus of this campaign is to help provide free meals to hungry kids across the United States.

I’m proud to be part of a community that’s working together to tackle the problems of hunger and support local nonprofits that are making a difference.

With the support of corporate partners like Dole Food Company and the ongoing campaign of share, No Kid Hungry is doing extraordinary work to end childhood hunger and provide healthy meals to children who need them most.

Why It Matters

Did you know that food insecurity is still a significant issue in the United States, especially in the wake of the coronavirus? Many families are struggling to make sure their children have access to healthy food on a daily basis. This is where our efforts come in. Through this month-long initiative, we’re raising funds that can make a huge difference. Every $1 donated can help provide up to 10 meals for children in need! It’s a solvable problem, and by coming together, we can be part of the solution.

While donations are not required to participate in this program, I want to emphasize that they make a direct impact. You can donate anytime – even create a personal fundraiser. Just a small contribution can go a long way in providing individual meals or supporting school meal programs that ensure children get a healthy start to their day.

What’s in it for you?

As part of this campaign, I will be hosting a livestream wellness class focusing on macros—the three macronutrients (proteins, fats, and carbohydrates) that play a major role in fitness goals and achieving a healthy body. Whether you’re looking to build muscle, lose weight, or just feel your full potential, understanding how to use macros to fuel your body is the secret! We’ll dive into best approaches to nutrition, focusing on how to incorporate healthy food into your diet while staying energized and focused on your fitness goals.

In my session, we’ll discuss:

• What macros are and why they matter
• How to calculate your macronutrient needs
• The importance of protein for body building and muscle repair
• Ways to use healthy fats to support wellness and energy levels
• How to balance carbs for sustained energy and weight management

I’m excited to be a part of this extraordinary progress and look forward to sharing tips and insights that will help you reach your fitness goals in the month of January and beyond!

Full Line-Up of Livestream Events

This is just one of many exciting events happening during No Kid Hungry’s “Get Fit” program. The calendar of events will be packed with fitness classes, HIIT workouts, wellness seminars, and more, led by a diverse group of fitness experts, nutrition leaders, and celebrity fitness trainers. Make sure to check out the fit event calendar and tune in to the live streams for free fitness sessions, motivational talks, and practical advice to stay on track with your fitness journey in the new year.

You can participate through social media channels and get updates about upcoming events, including exclusive livestream workouts. As fitness influencers and community groups come together, we’ll highlight the good work that everyone is doing to promote healthy living and end childhood hunger.

How You Can Get Involved

1. Join the livestreams! Attend my session on macros and learn how to fuel your body properly for maximum performance.
2. Donate to support this fundraising campaign. Your contribution, no matter the size, can help feed hungry kids and support school meals programs for children in need.
3. Spread the word! Share the campaign on your social media and encourage your friends and family to get involved. The more people we have supporting, the bigger impact we can make.

Remember, every dollar helps, and you can make a real difference in the lives of young people facing hunger today. Whether you’re able to donate or not, I encourage you to participate in any of the upcoming wellness classes, livestream events, and fitness workouts—it’s a good time for a healthy start to 2024!

Together, We Can Make a Difference

This is our opportunity to work together as part of a wellness community to support programs and initiatives that bring free meals to kids who need them most. Through corporate partners, celebrity fitness trainers, and a diversity of ideas from wellness industry leaders, we can create stronger solutions and inspire extraordinary progress. Let’s help kids feel the joy of a full plate and work toward a future where no child goes hungry.

Mark your calendars for my session and be sure to tune into the full line-up of events as we raise awareness for America facing hunger today. Together, we can create a clear mission and take ambitious goals and turn them into real change!

Let’s do our part, and be sure to join me this January as we work to make this year the one where we take action for hungry kids and show them they are sure kids in our eyes—deserving of healthy meals and a brighter future.

Find more information, donate, or sign up for events through the No Kid Hungry website, and let’s make a positive impact for kids across the country!

I’m officially moving on from pumpkin spice to gingerbread 😆. There’s just something about December that calls for warm, comforting breakfasts to start the day right. And guess what? These pancakes are perfect for your low carb days because they will help you reach your higher than usual fat goal. This recipe combines classic gingerbread spices with the rich, fluffy texture of pancakes in a gluten-free version, making it the ultimate Christmas slash anytime breakfast.  

Jump to Recipe

😍 Why You’ll Love these Gingerbread Pancakes  

• Simple Ingredients with Big Results – Forget the boxed mix, you don’t need anything fancy for these. 
• Big nutrition in a small package – if you (or kids or loved ones) need more calories to keep weight on or gain muscle, these need to be on your list!
• Nutritious and Delicious – Made with almond flour and ground flaxseeds, this is one of those healthy pancakes that tastes just as indulgent as regular pancakes.  
• Versatility – Go with what you have –  almond milk, coconut milk, or soy milk, this recipe allows substitutions to meet dietary needs.  
• Easy to Make – With one large mixing bowl, you’ll have fluffy gingerbread pancakes in no time.  
• The Perfect Holiday Breakfast – These pancakes are big on flavor and a festive aroma, perfect for cozy mornings. 

Jump to Recipe

🗒️ Ingredients  

Dry Ingredients:

• Almond flour 
• Baking powder in a pinch you could use baking soda, but reduce the amount to 1/3 of what’s called for in the recipe, and add an acid like vinegar or lemon juice
• Cinnamon, ground ginger & nutmeg If you’re not a fan of any of these you can use more cinnamon or sub in pumpkin pie spice or a combination of ground cloves and allspice
• Ground flaxseeds If you don’t have flax seed try chia seeds instead

Wet Ingredients:

• Large eggs If you want to go vegan use a flax egg – 1 tablespoon ground flaxseed + 3 tablespoons water, mixed and allowed to sit for 5 minutes
• Unsweetened almond milk any milk you have on hand will work including coconut milk, oat milk, or any other plant-based milk
• Vanilla extract try a small amount of almond extract or maple extract
• Pure maple syrup other sweeteners will work like honey, agave syrup, or coconut nectar, or omit entirely for a sugar-free version

Optional Add-ons:  

• A drizzle of blackstrap molasses for deeper gingerbread flavor  
• A pinch of coconut sugar or brown sugar for a touch of sweetness  

💡 Gluten-Free? Read This!  

In this recipe we skipped the all purpose flour – instead, this recipe uses almond flour, which not only makes it gluten-free but also adds a slightly nutty flavor and fluffy texture.

👩‍🍳 How to Make My Gluten-Free Gingerbread Pancakes  

Step-by-Step Instructions  

1. Prepare the pancake batter:  

• Grab a large mixing bowl and combine the dry ingredients (almond flour, baking powder, cinnamon, ground ginger, nutmeg, and ground flaxseeds).  
• In a separate small bowl, whisk the wet ingredients (eggs, almond milk, vanilla extract, and pure maple syrup).  

2. Mix it up:  

• Slowly combine the wet ingredients into the dry ingredients to create your pancake batter. Pro Tip! Add a dash of blackstrap molasses for deeper ginger flavors.  

3. Heat the griddle:  

• Preheat an electric griddle or non-stick skillet over medium heat (reduce to medium-low heat if it gets too hot). Lightly grease with cooking spray or coconut oil.  

4. Cook the pancakes:  

• Pour about 1/4 cup of batter for each pancake. Cook the first side for 2 minutes until bubbles form on top, then gently flip and cook for another 1-2 minutes until golden brown.  

5. Keep warm:  

• Place cooked pancakes on an oven-safe plate or a wire rack set over a baking sheet to keep them warm until serving.  

📓 Best Served With  

These pancakes aren’t just festive—they’re versatile! Here are some ideas for serving your fluffy gingerbread pancakes:  

• A generous drizzle of maple syrup  
• Fresh berries or sliced bananas  
• A dollop of whipped cream or Greek yogurt  
• A serving of peanut or cashew butter
• A sprinkle of powdered sugar for that snowy holiday vibe  

👝 How to Store Leftovers  

Got extra pancakes? Here’s how to save them for later!  

1. Refrigerate: Store leftover pancakes in an airtight container for up to 3 days. Reheat in the toaster oven.
2. Freeze: Place cooled pancakes in a freezer bag with parchment paper between each pancake. They’ll stay good for up to 2 months.  

Next time, just reheat them in a toaster or oven for a quick free breakfast on busy mornings.  

🧠 Common Questions  

Can I make these vegan?  

Yes! Swap the eggs for flax eggs and use vegan buttermilk (soy milk + lemon juice or apple cider vinegar).  

What if I don’t have almond flour?  

No problem! You can try oat flour pancakes or replace almond flour with a gluten-free flour mix that includes potato starch for a similarly fluffy texture.  

Can I make these ahead of time?  

Absolutely! These pancakes hold up well as leftovers. Use an airtight container or freezer bag to store them and pull for a quick meal on the go.

How do I ensure a fluffy texture?  

Make sure not to over-mix the pancake batter. Mixing too much can make the batter dense. Also, cooking at medium-low heat ensures an even cook with no burnt sides.  

The Perfect Christmas Morning Breakfast  

When it comes to holiday season breakfasts, these easy gingerbread pancakes are a must-try especially if you’re following a gluten free diet. With their gingerbread flavor, fluffy texture, and simple ingredients, they’re the perfect balance of healthy and indulgent.  Personally, I love their nutty, wholesome texture and the fact that they are very filling.

Check out the full recipe in the recipe card below. If you make this, and I hope you do, don’t forget to share photos of your creations with me! Tag @miss_nutritious_eats. For more easy recipes subscribe to my newsletter—Happy Holidays and Happy Cooking! 🎄

We’ve all heard it.  Your morning meal AKA Breakfast is the most important meal of the day – especially when it comes to reaching our weight loss goals. A balanced breakfast can help set the tone for the rest of the day, helping to regulate blood sugar levels, boost energy levels, and keep you feeling full longer. Whenever you have it.  Whether it’s at 7am or 12 noon.  

If you want to slim down and shed some body fat, my recommendation as a registered dietitian is a high-protein breakfast which includes 30-40g lean protein with healthy fats, whole grains, and essential nutrients.

I know that can sound like a lot to check off.  So keep scrolling for  a bunch of health breakfast ideas to keep you on track.

Why Protein Matters for Weight Loss

Protein and weight loss go hand in hand because it helps maintain lean muscle mass while promoting feelings of fullness. Including 30-40g of protein in your breakfast can stabilize your blood sugar levels, helping to prevent energy crashes and cravings later in the day. Plus, protein has a higher thermic effect than carbs or fats, meaning your body burns more calories to digest it. Studies of weight loss interventions, suggest that increasing protein intake may lead to better weight management, improved body mass index (BMI), and a healthier body composition.

High-Protein Breakfast Options for Weight Loss

Greek Yogurt with Fresh Fruit and Chia Seeds

A cup of Greek yogurt provides around 20g of protein. Top it with fresh fruit like frozen berries, a sprinkle of chia seeds for added fiber and healthy fats, and a drizzle of honey for a sweet touch.  

1 cup Greek yogurt + ½ cup fruit + 1 tbsp chia seeds + 1 tsp honey

Calories: 240-310 | Protein: 23g | Carbs: 29-41g | Fat: 4g | Fiber: 4g

​Scrambled Eggs with Spinach and Whole-Grain Toast

Whole eggs and egg whites provide protein and healthy fats. Pair with sautéed spinach and a slice of whole-grain toast for fiber to balance it out. You’ll need at least 2 whole eggs plus 1/4 cup egg white to get enough protein. Dave’s Killer Bread has 5g protein and 5g fiber per slice!

2 whole eggs + ¼ cup egg whites + 1 cup sautéed spinach + 1 slice whole-grain toast

Calories: 360 | Protein: 30g | Carbs: 36g | Fat: 16g | Fiber: 5g.

Cottage Cheese, Egg and Avocado Toast

Top whole-grain toast with cottage cheese (about 12g of protein per half-cup) and mashed avocado. Avocado adds healthy fats, while cottage cheese delivers the protein needed for a nutritious start to your day.

1 slice whole-grain toast, 1 cup cottage cheese, ½ medium avocado

Calories: ~450 | Protein: 30g | Carbs: 47g | Fat: 28g | Fiber: 10g.

Peanut Butter Banana Protein Smoothie

Blend a scoop of protein powder (20g protein) with peanut butter, a banana, and soy or cow’s milk. This breakfast smoothie combines protein, healthy fats, and carbs for a balanced meal that promotes energy and helps with fat loss.  If you substitute almond milk you’ll lose about 8g protein.  

1 scoop protein powder, 1 tbsp peanut butter, 1 medium banana, 1 cup soy or cow’s milk.

Calories: 435 | Protein: 30g | Carbs: 46g | Fat: 14g

Egg White and Black Bean Breakfast Burrito

Scramble egg whites with black beans, sautéed onions, and leafy greens. Wrap it all up in a whole-wheat tortilla for a high-protein, high-fiber breakfast.  A 1/2 cup of black beans has 8g protein.  

1 cup egg whites, ½ cup black beans, ½ cup sautéed onions, 1 cup leafy greens, 1 medium whole-wheat tortilla

Calories: 390 | Protein: 30g | Carbs: 56g | Fat: 3g | Fiber: 10g

Chia Pudding with Almond Butter and Fruit

Combine chia seeds with almond milk, a bit of vanilla extract, and a spoonful of almond butter. Let it set overnight and enjoy it the next morning with sliced fruit for a protein-packed and nutritious breakfast.

3 tablespoons chia seeds, 1 cup almond milk, vanilla extract, 2 tablespoons almond butter, ½ cup Greek yogurt, ½ cup fresh fruit

Calories: 490 | Protein: 30g | Carbs: 39g | Fat: 31g | Fiber: 14g

Benefits of a High-Protein Breakfast for Weight Loss

Including a high-protein breakfast can offer benefits for healthy adults looking to maintain or lose weight. Some include:

• Increased satiety: Protein helps you feel full longer, reducing the likelihood of mid-morning snacking and helping to maintain a caloric deficit.
• Enhanced muscle maintenance: Maintaining muscle mass is crucial during weight loss to ensure that you’re losing body fat rather than muscle.
• Improved metabolism: A higher protein intake can increase energy expenditure due to the thermic effect of food, helping you burn more calories throughout the day.

High Protein Ingredients

​Animal proteins are an obvious choice for a high amount of protein.   Here are a few pantry items with significant grams of protein.

Hard-boiled eggs:  Large eggs have 6 g protein each

Canned Tuna (in water or olive oil)  22g protein per 3 oz can

Canned Chickpeas: 15g protein per cooked cup

Canned Black Beans:  15g protein per cooked cup

Lentils (dried or canned):  18g protein per cooked cup

Edamame (frozen or dried):  17g protein per cup (shelled, cooked)

Quinoa (dried):  8g protein per cooked cup

Chia Seeds:  4g protein per 2 tablespoons

Built Bars:  17g protein per bar

Quality Protein Powder: 20g protein per scoop

Incorporating 30-40g of protein into your morning meal can set the foundation for successful weight loss and help you maintain a healthy weight. Focus on high-protein foods, healthy fats, whole grains, and high-fiber foods to create a nutritious breakfast that fuels your body and keeps you feeling energized. Whether you prefer savory options like eggs and avocado toast or sweet options like a breakfast smoothie or protein pancakes, there’s no shortage of healthy breakfast ideas to support your weight loss journey. One thing I really like about the FASTer Way is that the weekly meals keep protein top of mind, and they always different.

What kind of protein-rich breakfasts sound good to you?  Leave a comment below!  

As always, for personalized advice and meal plans, consider consulting a registered dietitian who can help tailor your nutrition to your specific needs and weight loss goals.

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?