Habit #5: Eat Healthy Fats Daily

Fats are important for a multitude of reasons including mood stabilization, hormone production, immunity, metabolism support, vitamin absorption (Vitamins A, D, E, K), and improved satiety.  Each of you has been given a daily goal of fat intake. This may range from 20-40%, but regardless of total intake, you should more importantly focus upon the balance of saturated, monounsaturated, and polyunsaturated fats.  Your daily allowance of fats should comprise of one-third of each of these fats and ZERO trans fats. Trans fats are linked to Alzheimer’s disease, cancers, and heart disease. By balancing fats (and avoiding trans fats), your health, body composition, and performance can be optimized.  Rather than limiting saturated fats and trans-fats (processed fats), our focus will be on INCREASING monounsaturated and polyunsaturated fats. Increasing healthy fats actually decreases the bad fats in our bloodstream.

Types of Fat


Animal fats (eggs, dairy, meats), tropical oils


Olive oil, avocado, tree nuts


Omega 3: flax seed, fish oil

Omega 6: most seed oils

Trans Fats

Fast food, margarine

One more thing to keep in mind: Intake of fats and carbohydrates should be inversely proportional.  When fat intake is high, carbohydrate intake should be lower. Remember, the majority of your carbs should follow exercise, thus fats should more so be limited following exercise.  A higher fat meal following exercise will slow the digestion and thus muscle recovery.