Nutritionist Lucy Hyland


May 11, 2023
Posted by Lucy

Tuesday May 6th

Unfortunately, we have been poorly educated around fat. As a result, we have all sorts of mis-conceptions around the role of fat in the diet and in our bodies.

It is the quality of the fat that is important when considering fat for healthy living. Poor quality fats, often found in highly processed sunflower oil, canola oil or margarines and have been shown to play havoc with the how the bodies deals with fats when we eat them.

Good quality fats in the form of whole foods, such as the Omega 3's found in oily fish and flaxseeds and the Omega 6 oils found in avocados, extra virgin olive oil and nuts and seeds are proving to be very beneficial in terms of health. They are an essential part of any healthy eating plan. These oils are linked to healthy skin, hair and nails, help balance hormones and mood and have an anti-inflammatory effect on the body.

This recipe is a great way getting some good quality fat into your healthy eating regime. Avocados are also good for cholesterol levels as they contain phytosterols (a plant cholesterol which has been linked to reducing blood cholesterol levels.

Healthy Snacks: Homemade guacamole

3 avocados - peeled, stones removed and mashed
1 lime - juiced
1/2 red onion - finely chopped
1 small handful of coriander
2 tomatoes - diced
1 clove of garlic
A pinch of salt
A pinch of paprika


In a bowl, mash together the avocados, lime juice and salt. Mix in onion, coriander, cayenne pepper and garlic. Stir in the tomatoes gently.

Tip – if you are not going to eating the guacamole for a while, leave the stone in the mixture till ready to serve. It helps prevent the guacamole from browning.

Wheat free, gluten free, sugar free, dairy free

If you interested in receiving a one on one nutrition consultation to reach your health goals, please contact me on

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