Food Principle

( [email protected] ) Mar 23, 2004 02:25 PM EST

All Truestar meal plans contain the best possible sources of healthy fat. To achieve optimal health, we recommend that you consume 30% of your daily caloric intake from healthy fats (when you complete a Truestar profile, the number of calories needed daily to either maintain body weight, lose weight or build muscle will be calculated). Read on for a list of fats to maximize and minimize in your diet.

Fat is necessary for optimal health and even weight loss. The key is to cook with and add the good types of fat.


Monounsaturated fats such as olive oil, avocados, nuts (walnuts, almonds) and seeds (sesame seeds)

Omega-3 fats such as those found in cold-water fish and fish oil


Saturated fat such as red meat and full fat cheeses

Trans fatty acids such as those found in margarine and other processed food items. Look for the words "partially hydrogenated" on your label which indicates trans fatty acids.

Omega-6 fats such as vegetable oils (safflower, sunflower). Eaten in excess, these fats will create a dangerous inflammatory effect in the body.

Fats are often disguised in foods. To add good fat to your diet, cook with olive oil, add flax oil to a morning shake or include nuts, seeds or avocados in meals. Visit our Truestar meal plans for hundreds of hormonally balanced recipes!

For tips on how to minimize processed foods, refined flour and the bad fats when dining out, visit Dining Out and Losing Weight.