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GOLDEN VALLEY, Minn. - Did you know that your body needs good fat to burn fat?

In the past, people ate up to 50 percent of calories from good fat and they were thin. In the 1980s, the low fat message convinced us to stop eating fat, and now 68 percent of people are overweight.

Registered dietician, Katie Haarala from Nutritional Weight and Wellness shared some examples of good fats.

Good fats include olive oil, butter, nuts, avocado and coconut oil. These good fats will actually fire up your metabolism.

However, not all fats are created equal. Some of the "bad" fats that we recommend people stay away from include corn oil, soybean oil, margarine and trans fat. These fats all decrease your metabolism and they will make you feel sluggish and tired. You'll find these "bad" fats in foods such as commercially made cookies and muffins, as well as french fries.

Good fats can be worked into your cooking and eating every day. Here are a couple of examples:

  • Asparagus. Pour two tablespoons of olive oil on asparagus on a cookie sheet. Bake in 500 degree oven for 12 minutes.
  • Avocado Chutney: Recipe
  • Kabobs. Recipe: Stack salami (nitrate free) or a piece of cooked meat, cherry tomato and black olives on a kabob.

Avocado-Tomato Chutney

To prepare:

  • 2 avocados-scooped out of skin and chopped
  • 6 roma tomatoes-chopped
  • ¼ c. red onion-chopped
  • ½ c. pineapple-chopped
  • 2 Tbsp. olive oil
  • Dash lemon juice
  • 2 Tbsp. fresh cilantro or basil-chopped
  • Sea salt and pepper to taste
  • Combine all ingredients and serve. Serves 4.

To learn more about eating good fat to lose fat, contact Nutritional Weight and Wellness at

www.weightandwellness.com or by calling 651.699.3438 or 1.888.805.8954.

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