Many of us believe that fat is unhealthy, therefore confiding in a low fat diet. While excess fat can contribute to heart disease, obesity, and clogged arteries, not all fats are bad for you. In fact, certain types of fat are actually recommended for a healthy, balanced diet! Saturated and Trans fats are the ones that give fats their bad reputation due to their ability to raise LDL cholesterol (the “bad” cholesterol). Look out for “partially hydrogenated oil” or “hydrogenated oil” in the ingredients list: this more than likely means a product contains trans fats and should be eaten sparingly.

Omega 3 Fatty Acids

Omega 3 fatty acids are essential polyunsaturated fatty acids. “Essential” means that they must be consumed through our diet because our bodies cannot make them.  Omega 3 fats may help lower blood pressure and support brain health. It’s important to take good care of your brain health and nootropics can be used as a brain-enhancing supplement if you really need them to boost your memory. Most people know that you can get omega 3’s from fish, but there are other sources such as walnuts, flaxseed, leafy vegetables, canola oil, and soybean oil. Flaxseed can easily be added to cereal, yogurt, or baking goods.. Canola oil is great for sautéing or stir frying.

Monounsaturated Fat

Monounsaturated fats can help improve blood cholesterol levels, which may reduce the risk of heart disease. Nuts are a good source of monounsaturated fats in addition to being a good protein choice. Olive oil is also a source of monounsaturated fat, and like canola oil it can be used in place of butter. Olive oil is great to use as salad dressing when paired with vinegar. Peanut butter and avocados are also good sources of monounsaturated fats. Nearly half of the fat in peanut butter is monounsaturated fat!

 Adding healthy fats into your diet is very important, but be aware of serving sizes when doing so. Foods that contain healthy fats may pack a high number of calories in a small serving. One third cup of nuts contains 160 to 180 calories one, one avocado is around 234 calories and 2 Tbsp. of peanut butter contain around 188 calories. As always, everything in moderation!


“Choose Healthy Fats.” From the Academy of Nutrition and Dietetics. N.p., n.d. Web. 23 July 2013.

 Thompson, Janice, and Melinda Manore. Nutrition: An Applied Approach. San Francisco, CA: Pearson/Benjamin Cummings, 2009. Print.




I had a great 1st visit with the nutritionist. I went to get tips on changing by diet, but got much more. I was able to set a physical activity and nutrition goal. The nutritionist was knowledgeable and helpful.

I am so grateful for the stellar support and advice provided by Meghan, the dietitian I'm working with. She is both knowledgeable and kind, and it's a deeply productive journey. Thank you."



Consulting with a Family Food nutritionist is turning out to be helpful in my effort to live healthy. The consultations are a way of having a sense of accountability and I get helpful feedback on my dietary decisions.



Great nutrition experts who inspire you! I am happy with the nutrition specialists at Family Food. They make me excited about nutrition, answer all my questions, and provide excellent recommendations! Thank you!!



Very professional experience. I felt she listened to my needs and adjusted to personalize my nutrition needs.



My initial appointment was helpful - helped me consider new ways of addressing some problem areas for me and helped set attainable, concrete goals.



Insightful and Informative. She was very attentive and helpful. She gave excellent tips on what to do and eat to meet my goal weight.



I feel confident about the changes we made to my goals and look forward to implementing them into my everyday routine. The health adviser was very helpful and didn't make me feel shameful for not meeting all my previous goals.



I highly recommend Family Food. The nutritionist, Erika is helpful and provides great information and positive feedback.



I had an excellent experience with the representative from Family Food. She really read into what I was telling her and offered excellent advice that I am already able to implement after one visit. She also helped to make the best use of the hour long session. Very good time management!



I met with a dietician for the first time and I had an idea of what to expect but I find this to be an invaluable resource because I have already received great ideas of things to use for meal planning and I also received more information of how to read nutrition labels. I am looking forward to my next appointment.



I really enjoyed my first session with Christine. She provided me with a lot of solid information on issues I was not aware of and positive reinforcement for behaviors I have already engaged in. I outlined specific goals I would like to work on with her guidance and she gave me some initial steps to start. I found what she had to say respectful of the space I am in and cognizant of obstacles to making lifestyle and lifelong changes.



I walked in without any specific questions/concerns, and my counseling was well-guided and ended up helping me see specific small changes that I can make to keep me on-track with my nutrition goals. Solutions fit my lifestyle and were not cookie-cutter, which is fantastic. I was able to start making improvements immediately. Thank you!



I am finding the sessions helpful and a good way to talk through improving habits and making better food choices.



I am very happy this program exists. It has been very helpful and informative. My deitition is very nice and intelligent I am happy to have her help and support.



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