The role of good fats in a balanced diet (and 5 ways to get more of them in yours)

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Good fats are part of a smart diet, yet most people don't get enough of them each day. Despite what you may think, there is a good way to consume fats! Good fats are a source of energy and essential fatty acids that your body can't create on its own. Plus, they help support healthy cholesterol levels that are already within the normal range. Multiple studies show that reducing your intake of saturated fats while replacing them with a similar amount of good fats (the monounsaturated and polyunsaturated kind) may help reduce the risk of heart disease -- and who wouldn't want that?

So, how can you make sure you're getting more of these good fats in your diet? The "Good Fat 5" are foods that are sources of them, including plant-based oils found in buttery spreads, nuts, seeds, avocado and fish. Buttery spread like I Can't Believe It's Not Butter is one ingredient you can use to incorporate the right fats into your routine.

Our contributors know how to make good fats part of meals and snacks every day, and they've created recipes that show just how easy it is. From a flavorful grilled chicken dish to sweet banana blueberry muffins, you'll be prepared to start adding good fats to any meal throughout the day.

Check out the slideshow below for recipes that can help you get more good fats into your diet:

The Role of Good Fats in a Balanced Diet
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The role of good fats in a balanced diet (and 5 ways to get more of them in yours)

Grilled Chicken and Spring Vegetables with Garlic Chive Butter

This classic dinner of grilled chicken and spring vegetables from Chef Billy Parisi is enhanced with a garlic chive butter made with I Can't Believe It's Not Butter, garlic, shallots, chives, salt and pepper.

Get the recipe: Grilled Chicken and Spring Vegetables with Garlic Chive Butter

Photo Credit: Billy Parisi

Maple Chai-Spiced Nut Mix

As one way to get more nuts into your diet, Hello Natural created this nut mix spiced with I Can't Believe It's Not Butter, brown sugar, cardamom, cinnamon, ginger, clove and nutmeg, and mixed with dried banana chips and coconut flakes.

Get the recipe: Maple Chai-Spiced Nut Mix

Photo Credit: Hello Natural

Lemon Drop Crepes

These lemony crepes from Whipperberry are topped with I Can't Believe It's Not Butter, mixed berries, fresh lemon juice and powdered sugar.

Get the recipe: Lemon Drop Crepes

Photo Credit: Whipperberry

Banana Blueberry Muffins

Banana blueberry muffins are a tasty morning breakfast or afternoon snack, and as The Idea Room points out, this recipe is made even better if the muffins are served warm and topped with I Can't Believe It's Not Butter.

Get the recipe: Banana Blueberry Muffins

Photo Credit: The Idea Room

Parmesan Garlic Popcorn

Organize Yourself Skinny tosses freshly popped popcorn with I Can't Believe It's Not Butter, grated Parmesan cheese, granulated garlic and salt for a deliciously healthy but flavorful snack.

Get the recipe: Parmesan Garlic Popcorn

Photo Credit: Organize Yourself Skinny


You can learn more about good fats and find more delicious good fat recipes on

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