Healthy fat substitutes that help your muscle development

Healthy fat sources include nuts, egg yolks, flax seed, fatty fish such as salmon, olive and other plant-based oils (but only if not used in cooking). Animal and poultry fats are also ok in moderation.

Avoid processed fats such as found in most salad dressings and sweets. Also avoid cooking methods that use significant amounts of oils at high temperatures. Healthies ways of cooking vegetables, meats and fish are grilling, broiling, steaming, and others that do not require heating of oils.

Cook with olive oil or flax seed. Extra virgin olive oil is a healthy base for sauteing veggies or a simple salad dressing. Flax seed can be used as a fat substitute in baking recipes or mixed in with yogurt or oatmeal. It also is a source of protein, fiber, and even omega-3.

If eating out, consider Mexican food. Avocados provide healthy fats, and are quite filling. Guacamole adds tomatoes to the mix, which also provide lycopene. Red meat and black beans are a good protein option, but avoid white flour chips and tortillas. Dairy products provide many of the essential amino acids for muscle gain, but cheese also adds a significant amount of fat to your diet, so eat in moderation.