To meet the recommended dietary fats required in a day Kenya’s guideline states a total fat intake between 25- 30% of over total energy intake.
This means these fats are essential in our bodily function including hormone production, boosting immunity, anti-inflammatory, feeling of satiety, etc. According to RDN Lena Areyo, incorporating of these healthy fat when managing different conditions like; high cholesterol, high blood pressure, liver disease, diabetes e.t.c can be the best approach in treatment of these condition through nutrition. An organized diet plan may be of benefit especially for someone who has challenges in meal selection.
Choosing the right fat is key to achieving this.
Here are amazing ideas you can use to include these foods into your diet; –
Use natural nuts and seeds spread on whole grain toasts or crackers instead of margarine or butter spreads. These nuts can be almonds nuts, peanuts, cashew nuts, sesame, or tahini.
Instead of snacking cookies, biscuits, or sugared chocolates go for nuts and seeds.
Add nuts and seeds to oatmeal, millet porridge, and yogurt.
Infuse seeds into your baking products e.g. bread with sesame seeds or chia seeds, or if you have to purchase bread baked with seeds and nuts.
Use either nuts or seeds as the base of your salad dressing in place of dairy
Sprinkle nuts and seeds or olive oil on vegetable salads.
Swap beef for oily fish can be grilled or roasted with salsa salad with ugali.
