Good & Bad Fats in a Nutshell


It’s easy to know the difference between good and bad fats. And you don’t need to be a doctor, nutritionist or learn how to pronounce fancy elongated chemical terms. Why? Because healthy fats also happen to come from healthy Round foods that you can easily spot by noticing their natural Round shape.

Round Foods with Good Fats

Olive Oils
Olives are very Round, making their oil a super Round and healthy fat treat. Whether you eat the whole olive or drizzle olive oil over food, it always spells H-E-A-T-H-L-Y!

Fish (Salmon and Tuna)
Fish are curvy proteins with Round circles striated with Round rings that you can see in any fresh salmon or tuna. Check for these Round designs  in any fillet, and I’d be remiss if I did not also mention their very Round roe (fish eggs).

Most nuts naturally grow in a hard Round shell, such as walnuts and pistachios. You can create a healthy habit by eating nuts right out of their shell. that way you will have to burn a calorie for your food. Try a 10 walnuts, 11 almonds , or 5 pecans for a quick good fat snack.

This curvy green fruit is known for its distinctive taste, texture and versatility. It’s a Round good fat food with a sexy shape and super Round pit. Try one cut in half with lemon juice and a taste of salt, smear it on bread in place of mayo, or top a variety of dishes with a palm full of chopped avocado chunks.

These seeds are a curvy Round shape, jam-packed with healthy fiber, and a long known addition to the world of healthy foods. It’s a breeze to add ground flaxseed into a homemade cookie or muffin, or oatmeal or cereal, as a good fat boost.

a WARM good fat

Besides a good fat’s Round shape, you can also spot healthy fats by checking them out at room temperature. If they are liquid, like olive oil, thumbs up. If they are semi-solid, like butter or margarine, then thumbs down.

Choose plain low-fat yogurt in place of sour cream for sauces and dips. Try olive oil and garlic instead of whole milk and butter for a tasty mashed potato twist.

Food with Bad Fats

  • Red meat & fatty meats like salami and bacon
  • Dairy products such as cream and butter
  • Thick vegetable oils like coconut, palm, and kernel oil

Limit these bad fats to no more than 10 percent of your diet, and shoot for 5%. This means you can have a steak every so often, unless you are a vegetarian, of course. And remember to eat healthy fats most of the time, and that is what matters most!.

One Bad Fat word

There is one word you need to look for on packaged foods. Here it is!


If you see the word hydrogenated or partially hydrogenated, step away! partially or not, it is still hydrogenated! It’s like saying, partially poisonous. Step away—far far away! Places you’ll see this word are in packaged and processed foods, including bakery items, cookies, and crackers. So beware!

Round shopping Advice

Avoid fatty pitfalls by shopping in a circle around the edges of any grocery store.  That is where you will find the fresh Round fruits and vegetables, lean cuts of meat and fish, whole nuts, and freshly baked whole grains.

Take care to enter the center of the store for items such as spices, nuts, grains, beans, and tea. Then leave as quickly as possible before a boxed processed food item calls your name and invades the body you want.


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