The trick, according to Land, is picking the right fats.
Add to your diet:
• Monounsaturated fats come from plant oils like canola oil, peanut oil and olive oil as well as avocados, nuts — such as almonds, hazelnuts and pecans — and seeds — such as pumpkin and sesame.
• Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, which are found in fatty fish such as salmon, herring, mackerel, anchovies, sardines and some cold water fish oil supplements. Other sources are unheated sunflower, corn, soybean and flaxseed oils, and walnuts.
Reduce or eliminate from your diet:
• Saturated fats, which are found primarily in animal sources, including red meat and whole milk dairy products.
• Trans fats, which are found in vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, bakes goods and other processed foods made with partially hydrogenated vegetable oils.
6. Protein, protein, protein.
Protein is important because it gives us the energy to get up and go — and to keep going.
Land suggests trying different sources of protein, which will open up new options for healthy meals such as beans (like black beans, navy beans, garbanzos and lentils), nuts (like almonds, walnuts, pistachios and pecans), and soy products (like tofu, soy milk, tempeh and veggie burgers.)
He also recommends focusing on quality sources of protein like fresh fish, chicken or turkey, tofu, eggs, beans and nuts.
• Erin Shultz is the Kokomo Tribune Life & Style editor. She may be reached at 765-454-8587 or firstname.lastname@example.org.