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<br>Hungry Girl Today: 7.25.12
<br>ASK HUNGRY GIRL
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<br>Hi Hungry Girl,
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<br>I hear a lot about "healthy" or "good" fats. What are they? And what's the best way to get 'em without going overboard?
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<br>Fat-Facts Finder
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<br>Hi Fat-Facts Finder,
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<br>Great questions, and I'm sure you're not the only one out there wondering about this. According to our pals at the World's Healthiest Foods, monosaturated fats and omega-3 fatty acids are essential for brain function, heart health, immunity, and more. On the other hand, saturated fats and trans-fatty acids have been linked to health problems like heart disease.
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<br>So what are some sources of the good kinds of fat? Nuts, salmon, avocado, and olive oil are great examples. But these foods are calorie dense, and it doesn't take a lot of them to meet the recommended dietary allowance for fat. For example, an ounce of pecans (which is only about 10 nuts) contains nearly one-third the daily RDA of fat; each tablespoon of olive oil contains about 20 percent. So even though these fats are good for you, portion control is key.
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<br>When it comes to nuts and nut butters, I have several favorites that help keep total fat intake in check. Single-serving packs of nuts with 100 calories each are IDEAL for snacking. Nut-packed bars like the ones from KIND are another great option. You can also incorporate reasonable amounts of nuts into your meals with some HG recipes: This fruit 'n nut topped salad is super-delicious, and this oatmeal parfait has healthy fats from almonds and almond milk. As for nut butters, I love the stuff by Justin's. The brand offers 2-tbsp. packs of almond, peanut, and hazelnut butters with 170 - 200 calories and 13 - 18g fat each (PointsPlus® value 5 - 6*), as well as some mini packets with 80 - 90 calories and 7g fat each (PointsPlus® value 2*).
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<br>Want some salmon recipes? Here's a super-simple foil pack, and here are two more rockin' salmon recipes. In terms of avocado, you might want to invest in a food scale for portion control. Each ounce, which is only about 2 tbsp. diced avocado, has around 4g fat. Check out this salad, this burger, and (of course) our Holy Moly Guacamole to get your fill. And these mushroom fajitas have a nice amount of healthy fat from avocado and olive oil.
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<br>Speaking of olive oil, here's another couple of recipes that make a little oil go far: our Simply the Pesto sauce and Ring-My-Bella Mushroom Sandwich. 
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<br>There you have it! A fat stack of ideas on how to get healthy fats into your diet without overdoing it. Enjoy!
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<br>Hey, HG!
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<br>I was just curious... What are your go-to light-bread picks? I personally find it hard to decide between all of the low-calorie sliced breads, whole-wheat wraps, pitas, etc. Can you shed some light on these products and which are best?
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<br>Better Off Bread
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<br>Hi Better Off Bread,
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<br>You're right -- with so many options, it's tough to know which breads are your best bet. Luckily, I've got some great recommendations...
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<br>Light bread slices are basic but a great staple if you're a sandwich lover. Look for slices with 40 - 45 calories each. I'm a huge fan of the Sara Lee Delightful line and Nature's Own reduced-calorie breads. The 100-calorie-flat-bun trend has been going strong for several years, which is just fine by me. These slim sandwich rounds are versatile, have impressive stats, and taste great! Arnold Select/Brownberry/Oroweat Sandwich Thins started it all, but any of the copycat products will do. If you're all about getting the most surface area, there are lots of large, flat-tastic finds. I love Flatout Light and Flatout Hungry Girl Foldits. (Click for recipes!) La Tortilla Factory makes large high-fiber tortillas with 80 - 100 calories. And check out the ethnic-food aisle or bakery section for lavash, a Middle Eastern flatbread.
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<br>And don't be afraid to think outside the bread box. Make sandwiches with light English muffins. Turn high-fiber pitas into pizza crust. Use flatbread-style high-fiber crackers (like the kinds by Wasa) to make sandwich-like snacks. As for overall guidelines? Look for items that have around 100 calories in total and a good amount of fiber. And don't be fooled by sneaky serving sizes, like nutritional panels that list stats for half of a pita and call it "1 pocket." Happy chewing!
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