Good fat foods

Top 5 good fat foods:

1. Salmon – the king of omega-3 foods is packed full of these healthy fats. Eat once or twice per week if possible. Try steaming and flaking into a Japanese-style buckwheat noodle soup.

2. Avocado – a great source of monounsaturated fats which are brilliant for your skin. Make your own guacamole by mashing an avocado and mixing with lime juice, crushed chilli and chopped tomato.

3. Coconut oil – full of MCTs, coconut oil is better than either butter or vegetable oil for shallow frying as it’s stable at high temperatures. Try using two teaspoons of coconut oil for a prawn and veggie stir fry.

4. Organic steak – organic meat doesn’t just contain saturated fats, it also contains healthy omega-3 fats, too. Plus it’s a fantastic source of iron, the most commonly deficient mineral in women. Try griddling a steak and serving with a smear of dijon mustard and some rocket between two slices of rye bread for a healthy steak sandwich.

5. Walnuts – tree nuts such as walnuts, brazils and almonds (peanuts are a ground nut and not as healthy) are packed with omega-3 oils. Just make sure they’re not roasted as this de-natures some of the good oils. Try crushing walnuts and adding them as a sprinkle to Greek yoghurt.

Lowri Turner is a nutritionist. Her new book The Hunger Types Diet is available to pre-order on Amazon now.