Leslie's favorite healthy oils are olive oil, coconut oil, and avocado oil. If you don't eat fish, flaxseed oil or chia oil is great for supplementing omega-3s."Eating oil with vegetables increases the absorption of fat soluble vitamins A, E, D and K," Leslie said. That means if you have a salad with fat-free dressing and no fat in the meal, you're not able to absorb these nutrients as efficiently as when you eat them with oil.
For roasting, a standard extra virgin olive oil will work nicely, as will avocado oil, which has a higher heat point than olive oil. If you're cooking food on the stove, Leslie said the healthiest way is using some olive or avocado oil over medium heat. Use flax oil as a salad topper or in a smoothie since this oil is best when used freshly and not meant for high heat.
for a 2,000-calorie diet, as well as five servings of nuts and seeds per week. A serving size includes one tablespoon of oil or vegan butter, one tablespoon of salad dressing, one tablespoon of nut butter, or two tablespoons of seeds or nuts. If you count your macros, you can keep your fat intake between 30 and 40 percent, which is the fat recommendation for a Mediterranean diet.
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