On the 21 Day Fix Plan you are allowed 2 or more teaspoons of oil, nut, or seed butters a day depending upon your calorie bracket.  In her book FIXATE Autumn Calabrese does cook with butter in some recipes.  Fats have received a bad rep in the diet world.  However many fats and oils can actually be good for you. Of course this doesn’t mean you can have as much as you want.  It means that in moderation and as part of a balanced diet they are perfectly fine to use.  Here is a brief breakdown of the some of the more friendly fats for cooking:

Virgin Coconut Oil: This is a really popular fat/oil right now.  In the past it was pushed aside due to its high saturated fat content. However it has been found that it may actually help weight loss, provide protection for your heart  as well as protect your body against type 2 diabetes and some cancers.

Olive Oil: This oil has been on the good list for quite awhile.  It’s mono-saturated fatty acids and anti inflammatory properties may also be helpful in preventing high blood pressure, diabetes, cognitive decline and dementia.

Nut and Seed Oils: Nut oils are a good source of omega-3 fatty acids and vitamin E which supports cardiovascular health.  Nut oils contain saturated as well as unsaturated fats. Depending upon the nut or seed they also have anti-inflammatory properties, support brain health, are high in antioxidants and support bone health.  Each nut and seed has different properties so a little research will help you determine which is best for you.  Nut oil, if overheated, can become bitter. Also keep in mind that when heated  some nut oils may lose much of their flavor and nutritional value when heated (such as walnut oil), so it they may best used in salad dressings and other cold food preparation.

Butter: Butter is not included in the teaspoon list but there are times when nothing can replace butter! No fear, it does have some helpful properties. It contains butyric acid which is good for your gut. Just don’t over use it, save it for special meals and occasions!

Nut and Seed Butters: Who doesn’t love a peanut butter or almond butter sandwich? I more often than not save those coveted teaspoons for a sandwich or snack. The good news is that all nut butters contain, heart-healthy fats, fiber, and protein.  Each nut or seed offers something a little different, and all are beneficial in their own way. So look into the benefits of your favorite and experiment with something new. Maybe try making your own nut butter…..