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> Aww Nuts!

Aww Nuts!

Posted on 10/20/2015 by Kulae

How many of you pop a handful of almonds in your mouth and think "protein=CHECK"? Or throw some avocado on your salad and count it as the protein serving??

I think this is a very common thought process. Nuts and avocados (naming just these because they are the ones I most commonly hear people talk about as a protein source) have amazing health benefits. They are a great source of "Healthy Fats". 

If you look at the calorie profile of these food items you will see that most of the calories (between 66%-87% for nuts and 35% for avocado) come from fat as opposed to protein (between 5%-17% for nuts and 5% for avocado) which is why in my Shape Up program it is categorized as Healthy Fat and not Lean Protein.

This doesn't mean you can't still enjoy these foods. Remember, if you are in my Shape Upprogram, you have 5 servings of Healthy Fats a day! Make sure you are getting a mix of oils, seeds, fatty fruits and nuts! This way you are getting a balance of mainly monounsaturated and polyunsaturated and also some saturated fats!

Below is a list of what is in each category:

Monounsaturated Fats: Macadamia nuts, pecans, almonds, cashews, pistachios, tahini, pumpkin seeds, hazelnuts, olives, olive oil and avocado.
Polyunsaturated Fats: Fish oil, hemp seeds, algae oils, safflower oil, sunflower seeds, peanuts, canola oil, soy nuts, walnuts, flax seeds, flax oil, chia seeds, Brazils nuts.
Saturated Fats: Animals fats = eggs, dairy, meats, butter, cheeses, coconut oil, palm oil.

Eat a variety of different foods so that you are getting all of your nutritional needs!!


For more about Meredith's Shape Up program, you can check her out her website!

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