Belly Fat and Mufa's

MUFA’S       Monounsaturated  Fatty Acids

   What are MUFAs?

MUFAs (pronounced moo-fah) are monounsaturated fatty acids, plant-based fats found in some of the world's most delicious foods--avocado, nuts and seeds, oils, olives, and dark chocolate! Studies show that these good-for-you fats enhance heart health and protect against chronic disease. And now the latest research shows that mufa’s may even target that hard to lose belly fat!

Here is a list of The Top Five Mufa's:

1.  Oils

Canola oil, flaxseed oil, olive oil, peanut oil, safflower oil, sesame oil, soybean oil, sunflower oil, walnut oil
How to use: Stir-fry with sesame, peanut, or canola oil; pan-fry in walnut or olive oil; cook with safflower, soybean, or sunflower oil; use flaxseed oil in salad dressings (flaxseed oil cannot be used for cooking)
Serving size: 1 tablespoon

2.  Nuts and Seeds

Almonds, Brazil nuts, natural peanut butter, dry-roasted cashews, dry-roasted peanuts, dry-roasted sunflower seeds, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios, roasted pumpkin seeds, sunflower seeds, walnuts
How to use: Eat as a snack; sprinkle on a salad
Serving size: 2 tablespoons

3.  Avocado

Florida avocado, Hass avocado

How to use: Slice and serve with a salad or any entree; mash with lime juice, salt and pepper and serve with chips; chop and fold into salsa

Serving size: 1/4 cup

4.  Olives

Black olives, black olive tapenade, green olives, green olive tapenade

How to use: Serve olives as a snack; sprinkle sliced olives on pizzas, salads, or pastas; spread tapenade on crackers or sandwiches

Serving size: 10 large olives or 2 tablespoons of tapenade

5.  Dark Chocolate

 Dark or semisweet chocolate chips, shavings, or chunks

       How to use: Any way you like!  Just stick to the serving size!
       Serving size: 1/4 cup

Review the lists, pick what you like and incorporate into your daily cooking and eating. 

Commit to get fit,
Debra