Fats, Beverages and Condiments

Today is the last in our series, so checkout what you should be consuming in regards to fats, beverages and condiments!

SMART FATS

Healthy fats help keep you feeling full longer.*

Recommended Serving Size:
Thumb-size portion

• Dairy: cheese (low fat), feta cheese, mozzarella (low fat)
• Dressings: balsamic vinaigrette, creamy salad dressing (low fat), mayonnaise
• Fruit: avocado, olives (large)
• Nuts & Seeds: almond butter (with salt), almonds (raw, whole), peanut butter (natural, with salt), peanuts (raw, chopped), pecans (raw, chopped), pumpkin seeds, sesame butter/tahini, sunflower seeds, soy nuts (roasted, lightly salted), walnuts (raw, chopped)
• Oils: canola oil, fish oil, flaxseed oil, olive oil, safflower oil

SMART BEVERAGES

Water, almond milk (unsweetened), tea, brewed coffee with noncaloric sweeteners (if desired). Limit specialty coffees, creamers and sugars as they are a source of refined carbohydrates.

SMART CONDIMENTS

Vinaigrettes, barbeque and wine sauces, as well as herbs and spices are recommended; however, any condiment of choice should be used sparingly. Choose lower sodium options when possible.