Tips to Add Healthy Fats To Your Diet in Your 40s

Blogs15 Oct 2024

As you step into your 40s, your body undergoes numerous changes, and your dietary needs shift accordingly. One crucial aspect of a balanced diet that often gets overlooked is the intake of healthy fats. Contrary to popular belief, not all fats are harmful. In fact, incorporating healthy fats into your diet can be incredibly beneficial for overall health, weight management, and even mental wellbeing. This blog will explore various fat rich foods and provide practical tips to help you seamlessly integrate them into your daily meals.

Understanding Fats

Before diving into the specific foods that have healthy fats, it’s essential to understand what fats are and their different types. Generally, fats can be categorised into saturated and unsaturated fats. Saturated fats that are solid at room temperature and found in certain animal and dairy products, have been traditionally linked to possible health challenges when consumed in excess, but there’s yet to be substantial evidence about it. Unsaturated fats, on the other hand, that are liquid at room temperature and found in oils are known for their health benefits.

Different Healthy Fat Foods

Here’s a list of good fat foods that you can incorporate into your diet:

1. Seeds & Nuts

Seeds and nuts are excellent sources of healthy fats. Almonds, walnuts, chia seeds, and flaxseeds are particularly rich in omega-3 and omega-6 fatty acids. They are also packed with fibre and protein, making them a perfect snack option.

2. Fish

Fish, particularly fatty fish like salmon, mackerel, and sardines, are among the best healthy fats sources. They are rich in omega-3 fatty acids, which are beneficial for heart health and brain function.

3. Avocado

Avocados are another fantastic source of healthy fats. They contain monounsaturated fats that help reduce bad cholesterol levels while boosting good cholesterol. Additionally, avocados are rich in fibre, potassium, and various vitamins.

4. Eggs

Eggs, especially the yolks, are good fat sources. They are also rich in protein and essential nutrients like choline, which is crucial for brain health.

5. Olive Oil

Olive oil is an excellent option for cooking and dressing salads. It is rich in monounsaturated fats and antioxidants. A drizzle of this oil can enhance the flavour and nutritional value of your meals.

6. Cheese

Cheese can be a good source of healthy fats. Just be mindful of portion sizes to avoid excessive calorie intake.

Practical Tips to Incorporate Healthy Fats into Your Diet

Incorporating healthy fats into your diet doesn't have to be complicated. Here are some practical meal suggestions:

Breakfast

• Scrambled eggs: Add a teaspoon of ghee (clarified butter) to a pan. Add chopped onions, tomatoes, and a sprinkle of coriander. Add two whole eggs, and some salt to taste. Keep stirring until the eggs are cooked and the vegetables are tender. Can be eaten as it is or with a side of toast!
• Overnight oats: Soak a few tablespoons of oats and one teaspoon of chia seeds in almond milk. In the morning, top it off with chopped almonds, dates, and any fruit of your choice.

Lunch

• Lemon Rice With Cashews: In a pan heat some coconut oil. Roast the cashews until golden brown and keep them aside. Now add mustard seeds, urad dal, chana dal, curry leaves, and green chilies. Let this tadka sizzle. Then add the cooked rice, roasted cashews, turmeric powder, lemon juice, and salt. Give everything a good mix and relish.
• Palak Paneer With Roti: To make Palak Paneer, first, blanch and puree spinach. Then, sauté onions, ginger-garlic paste, and tomatoes until fragrant. Add spices like turmeric, cumin, and coriander powder, followed by the spinach puree. Simmer until thickened. Separately, pan-fry paneer cubes until golden. Add the fried paneer to the spinach gravy, season with salt and garam masala, and simmer for a few minutes. Garnish with cream and serve hot with roti with little ghee.

Dinner

• Baked Salmon with vegetables: Chop vegetables like bell pepper, mushroom, broccoli, and asparagus into cubes, and add some cherry tomatoes. Add half tablespoon of oregano, cumin powder and thyme, salt to taste, and a pinch of pepper powder. Drizzle a spoor or two of olive oil, and toss everything to make sure the vegetables are evenly coated in spice and oil. Preheat the oven to 425°F. Transfer the mix to a baking tray evenly, and bake for 8-10 minutes, until the vegetables start softening. Season the salmon with the same spice mix, salt and add a drizzle of olive oil. Turn the oven off, remove the baking tray, and carefully place the fish amid the veggies. Bake for about 10 minutes more. Add some lemon juice on top, and serve.
• Quinoa Pulao with Nuts and Seeds: To make a delicious and healthy Quinoa Pulao with Nuts and Seeds, start by rinsing 1 cup of quinoa. In a pot, heat 1 tablespoon of ghee or olive oil and sauté 1/2 cup chopped onions, 1 inch ginger-garlic paste, and a bay leaf until fragrant. Add 1/4 cup each of chopped carrots, peas, and corn (fresh or frozen). Sauté for a few minutes, then stir in the rinsed quinoa, 1/2 teaspoon cumin powder, 1/4 teaspoon turmeric powder, and salt to taste. Pour in 2 cups of water, bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes until the quinoa is cooked and fluffy. Once cooked, fluff with a fork and gently mix in 1/4 cup of your favorite toasted nuts like almonds, cashews, and seeds like pumpkin and sunflower seeds. Garnish with fresh cilantro and serve warm with raita or chutney.

Snacks

• Mixed nuts: Mix nuts and seeds like almonds, cashews, pumpkin seeds, and sunflower seeds. Munch when a tiny hunger strikes.
• Fruit with nut butter: Slice an apple of a pear and add a spoon of peanut or almond butter on top.

Conclusion

Adding healthy fats to your diet in your 40s is not only beneficial but also quite manageable with the right choices. From seeds and nuts to fish and avocados, there are numerous good fat sources to explore. By incorporating these healthy fat foods into your meals, you can improve your overall health and wellbeing.

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