‘Think all fats are bad for you? Think again! When
preparing meals for your family, avoid any products
that list saturated fat
or trans fat on the
label because these
fats can increase
cholesterol. Instead
0 for foods that are
rich in monounsaturated
or polyunsaturated /omega-3 fatty
acids! Look below for sources!
Monounsaturated Fats:
+ olive oil, avocados, nuts, olives
Polyunsaturated Fats:
* ground flaxseeds, fish, walnuts, enriched eggs
Chia oy
Pudding
I cup unsweetened vanilla almond milk
A tbsp chia seeds
1-2 tbsp honey
chopped strawberry and banana
sprinkle of cinnamon
sprinkle of sliced almonds
1, Combine almond milk, chia seeds, and
honey. Mix well and let sit overnight in
refrigerator.
2. Once thickened, top with strawberries,
banana, cinnamon and almonds and
extra drizzle of honey if desired.
3. Enjoy!Healthy Swaps!
Butter Olive oil
Full fat Cheese Low-fat or reduced-fat cheese
Red meat Boneless, skinless chicken or turkey, fish
Cream Low-fat milk or fat-free creamer
Ice Cream Frozen yogurt
Sour cream. Plain, non-fat yogurt
hiup://www helpguide ory/life/heathy diet fas hem
Dressed Up Kale Salad
Salad: 3
-one bunch of kale, washed
-1/4 cup thinly sliced red onion
-1/4 cup sliced black olives
-1/2 cup sliced cucumber
“1/4 cup sliced almonds
-1/2 cup thinly sticed pear
Dressing:
-1/3 cup plain Greek yogurt
-2 garlic cloves, minced 1. To soften kale, massage washed kale with Itsp
-1/2 Jemon, juiced of olive oil. Set aside.
- 2 tsp Dijon mustard. 2. Mix all dressing ingredients together. Mix all
-1 tsp balsamic vinegar salad ingredients. Pour dressing on kale salad
-3 thsp olive oil and toss to mix.
3 thsp grated parmesean cheese 3. Taste test the salad and feel free to add more
- salt + pepper to taste Iemon, vinegar, olive oil, etc.
4. Top with grated parmesean cheese.
5. Enjoy!