2 min
Fats and fiber
Fat is necessary and dense; fiber is filling and mostly free. Handle fat with a thumb, and let fiber fill the plate.
The full lesson
Fat carries flavor, vitamins, and more than twice the calories per gram of protein or carbs — so a tablespoon of oil, butter or mayo is 100–120 calories. The trick is not avoiding fat; it is measuring it with a thumb instead of pouring. Olive oil, avocado, nuts, butter and full-fat dairy are fine choices in thumb-sized amounts.
Fiber comes from vegetables, fruit, beans, oats and whole grains. It slows digestion, keeps you full, and helps blood sugar. Most adults get half of what they need. Beans and vegetables at dinner fix that quickly.
Remember
- A thumb of fat per meal.
- Beans and vegetables are the fastest fiber.
Try this: Measure your cooking oil once this week.