Melanie Albert

Fats are Essential

Fats are Essential

Melanie Albert

While the media has made us afraid of fats, they are actually required in order for our bodies to function properly.  For years during the low fat, no fat craze I thought fats were bad and I stopped eating some of my favorite foods, nuts and olives. Now I’ve learned that fats are good for us and that our bodies require about 30% fats in our diet each and every day, for each and every meal.


Eating the right fats helps to:

  • Reduce inflammation
  • Reduce risk of heart health
  • Decrease your risk of diabetes
  • Boost brain health
  • Reduce joint pain 

Get to Know Healthy Plant Fats
Olives, avocados, nuts and some seeds are full of the healthy monounsaturated fats; walnuts are full of healthy polyunsaturated fats. Hemp seeds are important for nutrition as they are a complete protein. Good sources of omega-3 fatty acids are flaxseeds, chia seeds and cold water fish, such as wild Alaskan sockeye salmon.

Monounsaturated Fats

  • Olive oil
  • Olives
  • High oleic-acid canola oil
  • Avocados
  • Nuts: Almonds, Brazil, cashew, hazelnut, macadamia, pecan, pistachio
  • Seeds:  Chia, flax, hemp, pumpkin, sunflower
  • Nut butters

Polyunsaturated Fats

  • Walnuts

Omega-3 rich seeds

  • Flaxseeds
  • Chia seeds
  • Hemp seeds (also a complete protein)

Favorite Fish Fats: Cold Water Fatty Fish

  • Wild Alaskan Sockeye Salmon (filets and cans)
  • Wild Alaskan King Salmon

Buy a Few Deep Green Avocados

Avocados are primarily monounsaturated fat which is beneficial for heart health, reduces bad cholesterol and speeds up metabolism. Avocados are a nutritional powerhouse: High in fiber, potassium, Vitamin C, Vitamin K, folate and B6.

If you have never tried an avocado, now is the time. I did not even like avocados until a few years ago. One of my brothers made a simple fresh avocado salsa with his home-grown yellow tomatoes and fresh garlic. Ever since that day, when I first tasted the delicious avocado salsa, I loved it and teach the recipe to everyone in my hands-on nutrition cooking workshops with former NFL football players, doctors, kids and adults of all ages.

Selecting the Best Avocado

  • Avocados do not ripen on trees, they are picked when deep green and are deep green when they arrive at the store.
  • Look at the color of the avocado. If it’s a deeper green, it’s not so ripe. If it’s darker and blackish, it’s riper. To find the perfect ready-to-eat avocado, find one that’s a little soft, but not mushy. It may take a little practice.
  • To speed up ripening, put the avocado in a brown bag with an apple or banana and check the ripeness for the next 2-3 days. It’s ready to eat when it’s black and soft.
  • To slow down ripening, put the avocado the in the refrigerator and eat it in the next few days. 

Simple Ways to Enjoy an Avocado

  • Home-made avocado salsa
  • Fresh avocado wrap
  • Use on sandwiches, instead of butter or mayonnaise
  • Squeeze fresh lemon or lime juice, a little sea salt, mix in minced garlic and eat an avocado as a quick snack
  • Add avocado slices to salad
  • Enjoy avocados with steamed vegetables 


Wow! This simple to make avocado salsa (or guacamole) is the best. Add it to your tailgating parties, make it for a snack or lunch, or serve it at a BBQ. It’s so delicious that you will want to eat it every week. Full of good-for-you fats, fresh veggies and a squeeze of lemon, enjoy your avocado salsa with cucumbers, carrots or celery. 


  • 4 avocados
  • 2-3 heirloom or cherry tomatoes
  • 3-5 green onions
  • Cilantro or basil
  • Fresh raw garlic
  • Fresh lemon
  • Sea salt to taste 

Simple Steps to Make Avocado Salsa

1.         Chop & mix all ingredients

2.         Enjoy!


Make your Avocado Salsa and share your photos on our Facebook page:  

To purchase the book “Enjoy Food & Life”, to learn about upcoming events, and get recipes including an amazing Vegan Chocolate Pudding made with avocados, visit our 9 Ways 90 Days website, Facebook and blog at:


Melanie Albert has been active in the integrative health and nutrition fields for over a decade. She is the Founder & CEO of Experience Nutrition Group, LLC which offers nutrition and healthy cooking speaking engagements to the sports community, including former NFL players, corporations and kids. Melanie is a 2007 graduate of the Institute for Integrative Nutrition in New York City, and has been a consultant to Andrew Weil, MD, for 9 years. She loves writing and teaching people how to prepare simple healthy meals that taste great. She is currently studying at a Plant-based Professional Cooking School to learn more about healthy cooking is faculty at Southwest Institute of Healing Arts (SWIHA) teaching the Conscious Eating class.