Eating at Home

When it comes to adding good fats into your meal plan, the options are endless. From smart substitutions to creative kitchen tricks, there are plenty of ways to create meals and snacks that will ensure you are eating within your daily good fats goals.



  • Use canola or olive oil to roast vegetables instead of butter or coconut oil.
  • Sauté food with canola or sunflower oil rather than butter or margarine.
  • Dip bread in olive oil rather than spreading with butter.


  • Substitute avocados for cheese on hamburgers.
  • Spread avocado on toast in place of butter or use it to add zip to sandwiches and wraps instead of mayo.
  • Top tacos, chili or salads with avocado instead of sour cream.
  • Replace butter in baking recipes, such as brownies, for equal amounts of avocado.

Nuts and Seeds

  • Another great substitute for butter on toast is almond butter.
  • Add a crunch to salads with walnuts or pecans instead of croutons, bacon bits or crunchy rice noodles.
  • Satisfy your cravings for a salty snack with pistachios or almonds instead of chips.
  • Skip sugar on oatmeal and instead jazz it up with walnuts, chia seeds and dried fruit – or stir in peanut butter!
  • Replace eggs in baked goods with ground flax: To replace one egg, mix one tablespoon of ground flax with three tablespoons of warm water and let stand for 10 minutes.
  • Ground flax can replace up to 25% of white flour in recipes.


  • Try a salmon burger instead of a traditional hamburger.
  • Top your favorite salad with tuna rather than chicken.
  • Throw trout on the grill instead of steak.
  • Replace ground beef in tacos for fish tacos.

Creative Kitchen Tips to Use Good Fats

  • Create your own salad dressing using canola oil and balsamic vinegar for use throughout the week. If you’re feeling adventurous try making an avocado dressing!
  • Use the Right Oil for the Right Recipe
  • Add olives, chopped avocado or sunflower seeds to salads.
  • Top pizza, tacos and lasagna with sliced olives.
  • Give your smoothies a nutrient boost with avocado, hemp seeds or flaxseed.
  • Add ground flaxseed or wheat germ to muffin, bread and pancake batter or sprinkle nuts on top.
  • Coat vegetables in canola oil before grilling or roasting.
  • Enjoy pumpkin seeds or olives and carrot sticks as a healthy snack.
  • Sprinkle nuts, chia seeds or flax on top of yogurt, oatmeal or fruit salad.

Remember, it is important to eat any fats in moderation. All fats, even the good fats, have nine calories per gram. If you eat more calories than you burn off each day, you’ll gain weight.




Avocados contain
monounsaturated fats.