Healthy Fats

Remember how in the old days Grandma liked getting out that spoon for the kids' weekly dose of cod liver oil?! Our bodies need small amounts of these healthy fats daily. We know Omega 3's are important and high amounts are found in Fish Oils and by eating foods like Salmon, Walnuts, Flax Seeds, and Veggies like Broccoli and Spinach.
I personally have believed for several years now that added fats in capsules or that come by spreading or pouring are not the best way to go; that foods were meant to be eaten in their whole state, as they come, wherever possible.
It is important to use moderation in our food choices, and it's vital to our well being to include a few foods that are rich in healthy fats such as Avocadoes, Walnuts, and Olives. These seem to have gotten a "bad rap" when it comes to dieting, but in my experience, these foods, when eaten in moderation, in no way interfere with losing weight, in fact, just the opposite.
Replacing the oil in baked goods with applesauce works very well but Olive Oil and Coconut Oil may be the exceptions to the rule when looking to add fat in cooking. Olive Oil and Coconut Oil have impressive lists of health benefits, in fact there are some who even take 3T. of Coconut Oil a day to aid with weight loss! If you choose to add coconut oil to a recipe, measure slightly less. And remember, Coconut Oil does not harden with higher temperatures so you can even fry foods in a little of it.
For me, I don't take doses of just fat, I'll take the Walnuts or Avocadoes or Olives, thank you! But again, when I eat popcorn I drizzle on some melted Coconut Oil and sprinkle it with Real Salt. YUM!!