You know you should have breakfast to start the day right—but not just any breakfast will do. Incorporating healthy fats like these will help keep you satiated and energized until lunchtime.
Staving off the mid-morning stomach growl is as easy as adding good fats to your breakfast. But healthy fats do more than fill you up. Monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs) help lower the risk for high cholesterol, which contributes to heart disease, stroke, and type 2 diabetes. Found in foods like plant-based oils, nuts, and avocados, good fats also play a role in brain health, boost energy and immune function and help the body absorb carotenoids and vitamins A, D, E, and K.
Here are 10 easy ways to bolster your breakfasts with healthy fats.
Provided by Dr. Oz The Good Life Magazine
Use a frittata as a vessel to enjoy olives, which are an excellent source of monounsaturated fat. To make, cook 1 cup of chopped onion and 2 cloves of minced garlic in a skillet with a plant-based oil (such as olive or sesame oil). In a bowl, beat 8 eggs and ¼ cup milk. Stir in ½ cup of sliced kalamata or pitted ripe olives, ½ cup of feta cheese, ½ cup of chopped sweet peppers, ½ cup of fresh basil, and a dash of black pepper. Pour the egg mixture into the skillet and cook over medium heat, lifting edges occasionally with a spatula, until mixture is set. Top with a sprinkle of olive oil and extra feta cheese.