While the acronym MUFA does not sound too appealing, the MUFA diet and MUFA foods are popular diet trends for the New Year and beyond. MUFAs (pronounced moo-fah) are “Monounsaturated Fatty Acids”, plant-based fats found in some of the world’s most delicious foods. Studies show that these good-for-you fats enhance heart health and protect against chronic disease. And now the latest research shows that these dietary superstars may even target fat where it’s hardest to lose–in your belly!
What are MUFA foods?
MUFAs are — a class of healthy fats found in foods like tea seed oil, Avocado, Canola oil, Olive Oil, Nuts like almonds, cashews, pecans, and peanuts, Olives, Peanut butter and peanut oil,Sesame seeds,macadamia nut oil, grapeseed oil, groundnut oil (peanut oil), sesame oil, corn oil, popcorn, whole grain wheat, cereal, oatmeal, safflower oil, sunflower oil and tea-oil Camellia.
How do I add MUFA (mono unsaturated fat) at every meal?
Basically, try to add: Avocado, Canola oil, Olive Oil, Nuts like almonds, cashews, pecans, and peanuts, Olives, Peanut butter and peanut oil, or Sesame seeds to your diet.Trying to add MUFA to your diet, helps with loosing weight. Here are some of the ideas.
MUFA Breakfast Ideas for weight loss
- Add Avocado in omelet
- Spread Peanut butter on toast, bagels, english muffins, or apples
- Sprinkle Almonds (nuts) on top of pancakes, waffles, and even french toast
- Mix nut-based granola in your yogurt
- Blend Flax Seed Oil with your favorite fruit smoothie
- Add Sunflower seeds, Walnuts, or Pecans to your cereal or oatmeal
MUFA Lunch & MUFA Dinner Ideas for weight loss
- Toss sliced avocado, chopped olives, or sliced nuts in your green leaf salad
- Pour Oil Based Dressings on top of your salad specifically Olive Oil, Sun Flower, or Peanut Oil
- Add avocado to a Mexican chicken or black bean soup
- Instead of croûtons, add nuts and seeds to your or soup or salad
- Add nuts to stir fry dishes
- Ask for Olives in your Enchiladas or other Mexican Food.
- Dribble Pesto sauce over a small bed of noodles
- Add a dollop of pesto to dishes such as tomato soup or baked potato
- Stir olives into your red pasta sauce
- Sprinkle nuts on cream-based soups like tomato-basil, butternut squash soup, etc.
- Add Avocado to your deli sandwich (Jimmy John’s is great for this)
- Top your Chicken Sandwich, Turkey Burger, or Small Hamburger with Guacamole
MUFA Snack Ideas for weight loss
- Eat Raw Nut based Trail Mix.
- Spread Olive tapenade on a cracker or crostini
- Spread Avocado and cheese on a cracker
- Dip apples or celery in Peanut or almond butter
- Have an Olive Loaf Bread slice with olive oil
