The healthy fats challenge

Welcome to your Healthy Fats Challenge! Your mission is to swap a food that’s high in saturated fat (like butter, sour cream, etc.) for a food with healthier fat (like olive oil, avocado, etc.). Try this once a day for 5 days.

What Is Saturated Fat?

Saturated fats, like the ones found in butter and cheese, should be enjoyed in small amounts. It’s not that they’re an enemy to your body. A little saturated fat can be good!

When someone often eats too much saturated fat, it can lead to health problems like higher cholesterol and a higher risk of heart disease. But eating a heart-healthy diet is one way you can help lower that cholesterol.

The key is to keep it in moderation. Saturated fats should make up no more than 5-6% of your total daily calorie intake.

“Healthy” Fat

Not all fat is bad! Fat gets a bad rap because it’s naturally higher in calories. But your body needs to eat some fat to survive. Certain fats help your body to heal, stay full, and keep your brain working.

• Monounsaturated fats are a healthier kind of fat. They can be found in some nuts, seeds, avocados, and olive oil. This kind of fat is special because it may actually lower bad LDL cholesterol.
• Polyunsaturated fats are another healthier fat option. They can also be found in some nuts and seeds, as well as grapeseed oil and some fish. Omega-3 fatty acids are amazing polyunsaturated fats that help reduce inflammation!

Your Goal

This week, practice trading out one item that’s high in saturated fat with a similar item with healthier fats in it. Treat your body to the healthy nutrients in better-for-you fats while you enjoy rich, satisfying flavors.

You could cook with olive oil instead of butter. You could dress a burrito with guacamole instead of sour cream. You could order some healthy fat-rich salmon instead of red meat. Get creative!

Use nutrition labels to help see which of your favorite foods are high in saturated fat. Look at the food label and choose items with 1-4 grams or less of saturated fat per 3.5-ounce serving.

Keep Coming Back

For the next 5 days, we’ll send you different articles to help you pinpoint which foods you eat that are high in saturated fats, and which ones you can swap them out for. Come back to the app every day to log your progress and get more expert tips!