Eat Eggs With The Yolks
I eat an egg or three a day. When I tire of eggs for breakfast, I eat them in an egg salad or quiche for lunch or dinner. Eggs are one of the most nutrient-dense foods you can buy, particularly given their low cost. Even when I pay up to $6/dozen for eggs from pastured hens, Im still getting a good deal when I consider all the nutrients they contain.
Eggs are rich in quality protein having all eight essential amino acids. Theyre also an excellent source of choline , folate , and other trace minerals like calcium, selenium, and even iron.
Eat Savoury Breakfasts & Snacks
A really simple way to eat more fat is to ensure that you eat savoury breakfasts and snacks. Although breakfasts of oatmeal and snacks of fruit are very healthy choices, they dont provide much in the way of fat, and therefore satiety, so they can lead to more cravings and hunger cues later on. Instead, opt for breakfasts of eggs, avocado toast or dinner leftovers, and opt for savoury snacks of nuts, hummus and veggies, or beef jerky to help provide a little extra fat , keep cravings down and keep energy up for the rest of the day.
Use Different Fats For Different Flavors
Fats can change the flavor of a dish, which adds variety to your meals. For example, top green beans with butter for a comforting, familiar taste. Or, sauté them in peanut oil and drizzle with sesame oil for a delicious, Asian-inspired variation.
Experiment with new combinations to see what you like best. Stock several of these natural fats in your fridge or pantry:
Low-carb recipes deliver delicious meals with plenty of fat built right into the ingredient list.
Try the favorites above or explore more high-fat recipes.
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Why Would You Want To Eat More Fat On A Keto Diet
Fat is important on a ketogenic diet, particularly when you first get started. The dietary fat you eat will help your body transition to burning fat for fuel.
Having lots of options for good dietary fat sources that are not only tasty but high-quality fats will help you enjoy this way of eating and succeed!
How Much Fat Should Kids Get
Healthy fats are a vital part of a childs diet, and they should not be excessively limited or banned. For young kids, especially, fat and cholesterol play important roles in brain development. And for those under 2 years old, fat should not be restricted. Generally, kids should eat a varied diet with about one third of calories coming from fat.
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Use Healthier Kitchen Oils
Using healthier types of kitchen oils, such as olive oil, is one of the simplest ways to incorporate healthy fats into your diet. According to Healthline, oleic acid, the predominant type of fatty acid found in olive oil, is believed to reduce inflammation and has beneficial effects on genes that are linked to cancer. No wonder its a mainstay in many diets, including the famous Mediterranean diet.
Eat Your Protein First
When eating a meal, eat the protein source first, especially before you get to the starches.
Protein increases the production of peptide YY , a gut hormone that makes you feel full and satisfied .
In addition, a high protein intake decreases levels of ghrelin, the hunger hormone, and increases your metabolic rate after eating and during sleep .
Whats more, eating protein first can help keep your blood sugar and insulin levels from rising too high after a meal.
In one small study, people with type 2 diabetes were served identical meals on different days. Blood sugar and insulin rose significantly less when they consumed protein and vegetables before eating high carb foods, compared with when the order was reversed .
Eating protein first at meals can help you feel full and keep your blood sugar and insulin levels from rising too high.
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Suistainbly Caught Salmon And Other Cold Water Fish
Fatty fish, like salmon, is a known source of the beneficial fat omega-3. There are actually a variety of omega-3 fats found in many different foods, including many plant-based options, but the type found in seafood is unique.
Seafood contains EPA and DHA omega-3 fats. DHA is the same type of fat that lines 80% of our brain, which makes it no surprise that omega-3s from fish are beneficial for your brain health and mental well-being. And both DHA and EPA are thought to be powerful anti-inflammatories and are linked to numerous health benefits including weight loss and chronic disease prevention .
A 4-ounce portion of sustainably caught salmon contains more than 1,000mg of healthy omega-3s and 22 grams of protein. Salmon is also a source of vitamin D, vitamin A, and potassium. Salmon isn’t the only seafood with notable nutrition, other great sources of DHA omega-3s include fatty fish like herring, mackerel, anchovies, and sardines.
Enjoy a filet of grilled or seared salmon with a salad or pair it with grains and a zesty sauce. Because salmon is a fatty fish, it goes well with bright/acidic sauces and flavors.
Consider Drinking Bulletproof Coffee
Ive mentioned bulletproof coffee a few times already in its list, but it definitely deserves its own number because of all the benefits it provides.
Bulletproof coffee can be a great way to kickstart your daily with a significant portion of healthy fats that will leave you fuller for longer periods of time, and will help your body get into fat burning gear earlier in the day rather than later.
The sky is really the limit when it comes to bulletproof coffee add ins. You can go with butter, coconut oil, MCT, ghee, or anything else thats considered to be a good source of fat.
To make bulletproof coffee from home, you really only need three four things:
When Im on the go and cant make my own bulletproof coffee, I like to depend on the Bulletproof brand, who have their own portable, chilled coffees that have high fat content and taste great.
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Garnish Meals With Extra Fat
Once you are done the cooking and ready to eat, you can finish your meal with a simple garnish of fat of your choice. An extra drizzle of olive oil on your soup, a dollop of yogurt on your curry, or a sprinkle of nuts on your salad can help to compliment your dish while adding a little extra fat at the same time. You dont need to go crazy and add all of the options, but a little touch goes a way in helping you eat more fat and can make a homemade meal feel just a little extra special.
Heavy Up On Mascarpone And Cream Cheese
Mascarpone cheese and cream cheese can be great ways to whip up some healthy but sweet keto treats .
I find that mascarpone cheese can be pretty rich at times, but its a great way to really pack fat into whatever dessert you want to make.
The nutrition breakdown of one serving of mascarpone cheese is as follows:
- 122 calories
Clearly, mascarpone cheese fits perfectly within the keto diet, being high in total fat, and very low in net carbs.
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First Heres What We Mean By Healthy
It can be dicey to divide foods into discrete categories of healthy or unhealthy. Our tendency to label foods this way is a practice supported by diet culture as much as science, and generally speaking, all foods can have a place in a varied, balanced diet. Also, like many topics in nutrition, the research into the effects of the various types of fats on our health is evolving, and sometimes a source of disagreement among experts. That said, the phrase healthy fats is generally used to refer to unsaturated fats. There are two typesheres a quick rundown on each one:
The Other Types Of Fats Are Not Known To Be As Healthy
There are two main types of fats that nutrition and public health experts advise either minimizing or moderating your intake of:
Trans fats: Trans fats raise your LDL cholesterol while lowering your HDL cholesterol , according to the AHA. They also increase your risk of developing heart disease and stroke, and are associated with a higher risk of type 2 diabetes, the AHA says. The AHA advises minimizing your consumption of trans fats, which are generally found in fried foods and baked goods that contain partially hydrogenated oils.
Saturated fats: The guidance on saturated fat is a little more complicated. Old nutrition research said saturated fat was really bad for your cholesterol levels and cardiovascular risk, but newer information suggests it has a more neutral effect. Saturated fats are found in animal products like beef, lamb, pork, butter, and cheese, as well as fried foods and baked goods, per the AHA. While the topic is far from settled, currently the USDA Dietary Guidelines and the AHA do still recommend limiting your intake of saturated fats, and opting for monounsaturated and polyunsaturated fats instead.
Heres a list of some healthy high-fat foods you can add to your platemost are primarily good sources of unsaturated fats . In fact, as SELF has previously reported, most foods with fat have some combination of both saturated and unsaturated fats.
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Work Fatty Oils Into Salad Dressing
If you’re reviewing this week’s menu and notice that it lacks in healthy fats, don’t fret! Incorporating more healthy fats into your diet is effortless. For a quick way to boost the fat content of any meal, whip up an oil-based dressing like this Asian Chia Ginger Dressing.
A mouthwatering mix of vibrant flavors, this dressing combines lime, coconut aminos, honey and high-fat, healthy chia seeds to create a beautifully textured dressing that you can use in a variety of dishes. Made with only high-quality ingredients, it’s a dressing that will add vitamins, minerals and flavor to whatever you combine it with. Comparable to a poppy seed dressing, the chia seeds add thickness to this recipe that is hard to achieve otherwise.
Drizzle this nutritious dressing over your favorite salad or use it as a sauce to coat your protein-packed plate.
Healthy Fat Foods To Add To Your Diet
The best types of fat to look for in your diet are omega-3s, specifically DHA and EPA omegas, followed by monounsaturated fats and other unsaturated fats that come from plant-based sources.
Our bodies cannot synthesize omega-3 and omega-6 fatty acids so we have to obtain them through our dietary intake, and aim for a balance between omega-3 and omega-6.
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Have A Protein Shake For Breakfast
Many smoothies contain a lot of fruit, vegetables, or juice, but very little protein.
However, a shake or smoothie can be a great breakfast option, especially if you choose nutritious ingredients.
Whey protein powder has been studied the most and seems to have an edge over the others when it comes to helping you feel full (
Heres a basic whey shake recipe:
Whey Protein Shake
- 8 ounces of unsweetened almond milk
- 1 scoop of whey powder
- 1 cup of fresh berries
- stevia or another healthy sweetener, if desired
- 1/2 cup of crushed ice
Combine all ingredients in a blender and process until smooth.
Having a protein shake for breakfast helps you start the day off right. Whey may be the best type to use.
Dont Skimp On The Dressing
If you are eating a salad, please donot skimp on the dressing. Not only is a bowl of leafy greens incredibly boring on its own, but a tiny little drizzle of dressing on your lettuce wont do much to keep you full and will likely leave you hungry within hours. Instead, top your salad with a generous pour of dressing, and while youre at it, add some more fat in the form of items like nuts, seeds, avocado, olives and cheese.
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Why Unsaturated Fats Are Healthy Fats
Both monounsaturated fats and polyunsaturated fats are healthy because they can help you avoid diseases like heart disease and stroke later in life. They do this by:
- keeping your arteries clear
- helping you produce good cholesterol and moving it around your body
- reducing bad cholesterol, but only when they replace unhealthy fats in your diet.
Polyunsaturated fats also have other health benefits. For example, omega-3 fatty acids:
- can help brain and eye development in unborn babies and during the first six months of life
- are good for general heart, eye, joint and mental health
- can boost brain and nervous system development, and strengthen the immune system
- can be good for rheumatoid arthritis, pain relief, morning stiffness and inflammation in adults.
Polyunsaturated fats can reduce cholesterol better than monounsaturated fats.
Easy Ways To Add Healthy Fats To Your Diet
- Wednesday, July 31, 2019
If youre hoping to lose fat and change your body composition, you should avoid all fats, right? Wrong.
Like many parts of nutrition, its more complicated than that. In general, fat is a very important part of a healthy diet. In fact, you need fat for your body to function properly. Fats are essential for healthy hormones and cell repair.
Whether following a traditional macro balance or a keto diet, we want to make sure the fats were consuming are mainly heart-healthy ones.
But what is a healthy fat and how can we add more to our diets? Read on for information on types of fats and suggestions on how to add them to your daily meals.
Research suggests that the relationship between the fat we eat and our heart health isnt about how much fat we eat as much as it is about the kind of fat were eating. Much like other parts of a healthy lifestyle, the real key is to find a balance of many varieties of fat and enjoy them in moderation.
Think about fried and processed foods when you think about trans fats. Trans fats are produced from the processing of liquid vegetable oils. This kind of fat is the kind that can lead to heart health problems, raising our bad cholesterol levels while also lowering our good cholesterol. Its best to watch our intake of trans fats and try keeping them to a minimum.
Reading the Labels
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How Much Healthy Fat Should I Eat In A Day
This is one of the most popular questions I get asked and this is something that I cover in much more detail inside of my membership.
The exact amount depends on your lifestyle, your health and fitness goals, your digestion, activity level, and genetics.
But a general rule of thumb is that a serving of healthy fats is about 1 tablespoon or one ounce, which is roughly the length of your thumb for a quick visual.
If you get healthy fats at every meal and use that serving size as a rule of thumb to find your unique portion size by checking in with your hunger and satiety, then thats a great place to start. I teach more about learning your portion sizes in my Method Membership too!
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What does EVOO have that other oils dont? Oleocanthal. Its a compound that’s been shown to help reduce inflammation, says Larson. And that’s great news since research has shown a correlation between inflammation and weight gain. She encourages making salad dressings at home with extra virgin olive oil and roasting veggies in the oil. You can even drizzle a little on top to serve for extra flavor.
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Tips For Adding More Healthy Fats To Your Diet
Instead of obsessively counting fat grams, aim for a diet rich in a variety of vegetables, fruit, nuts, and beans, with two or more weekly servings of fatty fish, moderate amounts of dairy, small amounts of red meat, and only occasional fried or processed meals.
This might mean replacing fried chicken with grilled chicken, swapping out some of the red meat you eat with other sources of protein such as fish, chicken, or beans, or using olive oil rather than butter. Following a Mediterranean diet can also help ensure youre getting enough good fats in your diet and limiting the bad ones.
Limit your intake of saturated fats by replacing some of the red meat you eat with beans, nuts, poultry, and fish, and switching from whole milk dairy to lower fat versions. But dont make the mistake of replacing saturated fat with refined carbohydrates and sugary foods.
Eat omega-3 fats every day. Include a variety of fish sources as well as plant sources such as walnuts, ground flax seeds, flaxseed oil, canola oil, and soybean oil.
Cook with olive oil. Use olive oil for stovetop cooking rather than butter, stick margarine, or lard. For baking, try canola oil.
Eat more avocados. Try them in sandwiches or salads or make guacamole. Along with being loaded with heart- and brain-healthy fats, they make for a filling meal.
Reach for the nuts. You can add nuts to vegetable dishes, use them instead of breadcrumbs on chicken or fish, or make your own trail mix with nuts, seeds, and dried fruit.