By now, almost everyone has heard of the keto diet, and while this approach to eating may work for some, you might find keto is too restrictive. Even though keto has been a positive awakening for many, in my opinion it is still too extreme, and difficult to sustain for the long term. The reality is that you can safely lose weight eating good fats as well as some good carbohydrates too.

The key to eating healthy is to ensure you eat ‘good fats’ while avoiding ‘bad fats’.


OMEGA 3s: Our favourite kind of fat!

When it comes to your heart health, brain function and glowing, healthy skin, Omega 3’s are where it’s at. Found in avocado, olive oil, nuts and seeds (such as chia and flax seeds), these good fats will get you feeling good and looking good from the inside out.


SATURATED FATS: good if you eat the right sources.

Saturated fats got a bad rap during the low-fat era, I know some people that are still avoiding them, but when they come from the right sources and are eaten with various plant-based foods in moderation they can actually have a positive effect on our health.

  • Some of my favourite sources of saturated fats are:
  • Dairy (full cream butter, cream & milk)
  • Meat (fatty cuts of lamb, beef and pork).
  • Coconut products

Remember JERF?

Don’t forget our 28 food philosophy: Just Eat Real Food. But that isn’t our permission to eat ALL the fats. For the good of your health you should avoid saturated fats that come from processed biscuits, cakes and pastries. By all means, make it an occasional treat, but try to ensure it’s the exception, not the norm. Your body will thank you for it.



Trans fats raise your blood cholesterol levels and can also increase your risk of cardiovascular diseases. Think deep-fried foods, baked goods and store bought pastries. When in doubt, just think JERF.


The name should give it away, you don’t want anything inflammatory going in your body. These are found in oils such as sunflower and canola. Although they are usually marketed as a healthy option, they have in fact usually been through a hydrogenation process which means they can increase blood cholesterol levels and the risk of heart disease.

Any new healthy lifestyle that doesn’t work WITH your lifestyle decreases your chance of long-term success. That’s why you need a healthy eating plan that is both sustainable and enjoyable.

Looking for a meal plan full of healthy fats?

Give this day on a plate a go, it’s just a small sample of some of the delicious recipes on the 28 menu!

Almond & Banana Chia Pudding


Ingredients 3 tablespoons chia seeds 1/3 cup coconut milk (from carton) 2/3 cup water 1 teaspoon vanilla extract 1/2 banana thinly sliced 2 tablespoon almonds (raw and unsalted) roughly chopped 1 pinch cinnamon (ground) Introduction For best results, prepare this the night before. Method Combine chia seeds, coconut milk, water and vanilla extract. Refrigerate overnight if time permits. To serve, top with banana, almonds and cinnamon.

Snez’s Nutrition Bomb


Ingredients 1/2 bunch broccolini (baby broccoli) 1/4 sweet potato diced 1/2 zucchini sliced 1/4 capsicum (red) sliced 1 teaspoon olive oil (extra virgin) 1 free range egg hard boiled for pregnancy 1/2 tablespoon almonds (raw and unsalted) roughly chopped 1 teaspoon pepitas (pumpkin seeds) 1/2 teaspoon sesame seeds 1/2 tablespoon hummus 2 tablespoons avocado. Method Preheat over to 200degrees Celcius. Place vegetables on a baking tray and toss with oil. Roast in the oven for around 15-20 minutes or until cooked. While vegetables are roasting, place egg in a saucepan of cold water and bring to the boil, then reduce to a simmer for 5-7 minutes or until cooked to your liking. Place roasted vegetables in a bowl, sprinkle with almonds, pepitas and sesame seeds. Serve with boiled egg, avocado and hummus.

Pesto Salmon & Yoghurt Tartare


Ingredients 300 grams salmon fillets cooked thoroughly for pregnancy 1 bunch asparagus woody ends removed 1/2 tablespoon olive oil (extra virgin) salt & pepper to taste 8 cherry tomatoes sliced 2 cups rocket leaves 3 tablespoons yoghurt (Greek) 1 clove garlic minced 1 tablespoon baby capers (optional) finely chopped 1/2 lemon cut into wedges Ingredients for Broccoli Pesto 2/3 cup broccoli roughly chopped 1/2 sprig spring onions 1 clove garlic peeled 1 tablespoon olive oil (extra virgin) 1/2 lemon juiced 1/2 tablespoon parmesan cheese grated black pepper (ground) to taste. Method Preheat the oven to 180degrees Celcius/350degrees Farenheight/Gas Mark 4. To begin, prepare the broccoli pesto. Lightly steam broccoli florets for about 1-2 minutes. Place broccoli and remainder of ingredients in a food processor or blender and process until creamy and smooth. Set aside. Place salmon fillets on a baking tray and spoon over Pesto. Scatter asparagus spears around the fillets and drizzle with olive oil and salt and pepper. Place in the oven for 20 minutes. Meanwhile, make the yoghurt tartare by combining yoghurt, garlic, capers and a pinch of salt. Place the salmon and asparagus with the rocket and tomatoes on a plate. Serve with the yoghurt tartare and a lemon wedge.

Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.