Healthy Fats.

Depending on how long you’ve been on my app, you may have had a daily habit that says, “Eat healthy fats.” You may be thinking what does that exactly mean? This doesn’t apply to everyone, but I noticed about 70% of my clients over the years have struggled with getting enough protein and not going over the daily amount of fat that I have set! Now your nutrition goals are not set in stone. I can always make adjustments! We will go through a cut, maintenance, and bulk, depending on how long you are with me! Some of you will only be in a weight loss and maintenance phase.

I’ve said this a few times, but remember, every gram of protein and carbohydrates = 4 calories, and every gram of fat = 9 calories. I want to emphasize getting enough protein and not going overboard on fats. 

Fats and Proteins are essential. Carbs are not essential, but they’re a source of energy! Carbs are not your enemy! Just remember, fruits and vegetables are carbs! Most people hear carbs and think of bread, donuts, pasta, etc. For my diabetics, I want you to pair your complex carbs with healthy fats and protein! This will help prevent a spike in blood sugar levels. 

Let's get into some healthy fats!

Healthy Fats: 

Nuts (Nut Butter)

Seeds

Fatty Fish (Salmon)

Tuna

Avocado 

Dairy Products (Yogurt, Eggs, Cheese)

Dark Chocolate

Avacado, Coconut, and Olive Oil

I would also recommend having lean proteins as well! 90% and up ground beef, turkey, and other ground meats. I would recommend chicken breast over chicken thighs. Chicken thighs are juicer because they have more fat. Fat = flavor. When cooking, I use a good spray. There’s nothing wrong with using olive oil, but don’t go crazy with the oils. Be careful with nuts! A handful can quickly add up in the calorie column. Just be mindful!

The end goal is to form mindful eating habits. Spend four to six weeks using a food scale and the meal tracker to track your calories. Once you understand labels, serving sizes, and macros, I will be okay with everyone taking meal photos only.

I will cover complex carbs soon! Bookmark my link or download my free wellness app to stay updated on content! A new E-book series is coming.

https://www.hopp.bio/jalen-primus