Choosing Healthy Fats at Shelf

By: Jacqueline Gomes, RDN 

It used to be that dietary fats were on the “do not eat” list. But now, there are countless studies that show the benefits of healthy fats. A healthy eating plan should include a variety of fats coming from monounsaturated and polyunsaturated sources, a very small amount should come from saturated fats.


Let’s start with my favorites, Omega-3’s

Our bodies cannot make omega-3 so we must get it from foods like Fatty fish such as Salmon & Tuna, Sardines, Walnuts, flax and chia seeds and some eggs. Eat at least one good source of Omega-3 fats daily. Omega-3’s promotes normal functions of the brain and nervous system and reduce body inflammation.


Monounsaturated Fats

These healthy fats help to increase HDL, the “good” cholesterol in the body. Using healthier fats like monounsaturated fats in place of saturated fats like butter and lard, may help reduce cholesterol in the body. Food sources include nuts, nut butters, olive & canola oils, and avocado.

Use liquid vegetable oils for cooking and baking. Olive, canola, and other plant-based oils are rich in heart-healthy unsaturated fats. Try dressing up a salad or roasted vegetables with an olive oil-based vinaigrette.

Read labels to find foods without trans fats. You should also scan the ingredient list to make sure it does not contain partially hydrogenated oils, an example would be to choose Natural Peanut Butter over peanut butter made with hydrogenated oils.


Chicken-Enchilada Stuffed Mushrooms

chicken enchilada stuffed mushrooms on a plate

Makes: 4 Servings


  • 4 ea. large portobello mushrooms
  • 8 oz. cooked rotisserie chicken, white meat, shredded
  • 1/2 c. canned sweet corn, drained
  • 1/2 c. reduced-sodium black beans
  • 2 T. green onions, sliced
  • Salt and pepper to taste
  • 1 c. enchilada sauce
  • 1 T. flour
  • 1/2 c. Mexican cheese blend
  • 1 ea. medium Avocado From Mexico, halved, pitted, peeled, and diced
  • 1 ea. large tomato, diced
  • 2 T. cilantro, chopped
  • 1 T. fresh lime juice



  1. Pre-heat oven to 375°F (or grill).
  2. Prepare portobello mushrooms by scooping the inside out of the bottom of the mushroom.
  3. Spray the outside of each mushroom cap with cooking spray and place on a baking sheet.
  4. In a large bowl, combine chicken, corn, black beans, and green onions. Season with salt and pepper to taste.
  5. In a small bowl, whisk together enchilada sauce and flour until there are no lumps.
  6. Spoon 2 tablespoons of chicken mixture into each mushroom and top with 1-2 teaspoons of enchilada sauce. Top with shredded cheese.
  7. Bake in oven for 10 minutes until the cheese has melted and mushrooms are softened. Serve topped with avocado, diced tomato, cilantro, and lime juice.

Recipe source: Avocados from Mexico