Planning Your Fat Intake for the Day

We all know the idea that all fats are bad for you has been debunked. It’s a sad truth that fats took on a bad name in the American diet for many years due to untruths that our own government kept from us. But that’s a story for another day.
The fats you want to avoid at all costs are trans fats. You know, those fats made from hydrogenated oil that are found in products many people consume on a daily basis. These are manmade, and there’s absolutely no need for them in your body. Thankfully due to extreme pressure, large companies are beginning to remove these fats from their products, but you still have to keep an eye out for them.
So when it comes to fat, the questions I often encounter are how much should I consume and from what sources? Here’s a list of some of my favorite fat sources.
Nuts: Almonds, Walnuts, Cashews etc.
Seeds: Pumpkin seeds, chia seeds
Oils: Olive oil, coconut oil, avocado oil
Plants: Avocado, coconut
Meat: Lean beef, skinless chicken, salmon, whole eggs
Amount:
Nuts/Seeds/Plants: Length of one thumb (women) / length of two thumbs (men)
Oils: 1 Tbs
Meat: Palm of one hand (women) / two palms (men)
So should you eat multiple sources of fat at each meal? Now that’s where you have to be careful. Here’s a breakdown of how I’d handle my fats.
Breakfast:
1 slice wheat toast + 2 whole eggs + 1/4 cup blueberries
OR
1/2 avocado + 1 slice wheat toast + 1/4 cup blueberries
Notice, if I’m doing whole eggs, I wouldn’t do avocado. That’s a little more fat than I’d recommend at breakfast. If you want both avocado and eggs, opt for egg whites.
Lunch:
1 serving salmon + salad with balsamic vinegar
OR
1 serving skinless chicken + 1 serving sweet potato + 1 serving green beans + 1 Tbs olive oil
If you are a meat eater, choose a source of lean protein for your fat. You can also add 1 Tbs of oil to your meal. I would do this with chicken, but not with salmon, as salmon is already an excellent source of fat. If you don’t eat meat, opt for  seeds added to a salad and healthy oils or avocado as your fat source.
Dinner:
Same concept as lunch
Snacks:
1 serving nuts
OR
1 serving seeds
I would opt for this snack once per day. My other daily snack would be fruits or vegetables.
A little planning goes a long way when it comes to fat. If you truly want to seed at maintaining a healthy diet, planning is your best friend.