- Chia Seeds: 1 Tbsp = 1 Healthy Fat OR ½ tsp = 1 Condiment
With a mild, nutty flavor chia seeds pair well with both sweet and savory foods, adding a burst of crunch with each and every bite. Chia seeds are also a nutrient powerhouse. Just one tablespoon provides about 4.5g heart-healthy fats, 5g fiber, and 9% of the daily value for calcium; plus, it’s a good source of omega-3 fatty acids. Try chia seeds in smoothies, cereal, salad, or pudding.
- Pistachios: 1/3 ounce (~18 pieces) = 1 Healthy Fat
Nuts, like pistachios, are packed with heart-healthy fats, protein, and fiber making them a great addition to your diet. Though they are higher in calories, if properly portioned, they may help you manage your weight by keeping full and satisfied. The key is to enjoy them as nature intended- plain (raw or roasted is fine). Avoid options with added salt, sugar, and fat.
- Nutritional Yeast: Small flakes: 1 tsp = 1 condiment or Large flakes: 2 tsp = 1 Condiment
Nutritional yeast is a type of inactivated yeast that has become increasingly popular due to its nutritional benefits and unique nutty, cheesy, and creamy taste. Specifically, nutritional yeast is packed with essential B vitamins, fiber, and protein. Some varieties are also fortified with vitamin B12 and folate, which is important for red blood cell production and metabolism. Try this gluten-free option on top of soups, sauces, and salads.
- Avocado: 1½ oz. = 1 Healthy Fat
Avocados are a heart-healthy source of protein, vitamins C and E, selenium, zinc, and omega-3 fatty acids, which helps guard against inflammation. Their rich buttery taste makes them a great addition to salads, soups, salsas, egg dishes, and wraps. If you’re looking for a great Lean and Green Meal recipe with avocados, try our Blackened Shrimp Lettuce Wraps. They’re easy-to-make, delicious, and dietitian-approved!
For a complete list of plan-approved healthy fat and condiment options, refer to our Condiment & Healthy Fat list. We recommend limiting condiments to 3 per lean and green meal. In addition, the number of healthy fat servings you have is dependent upon your lean choices. Please refer to your program guide for more information.
