Need advice on vegan- friendly ways to get enough fat

perceptualobfuscator

I'm having some difficulties getting enough fat in my diet. I'm a lactose-intolerant vegetarian, and because of this I eat vegan about 90% of the time (exceptions are usually travel, restaurants, and family gatherings).

Assuming no exercise, I'm supposed to get 50 grams of fat each day. I can count on one hand the number of times I've met this. I usually get 35 or under.

Part of the problem is that I don't like the texture or flavour of many oils and fats. In the past I've often just skipped them in cooking altogether. I just feel gross and oily after eating them. I'm training myself to ignore this, but it's a process.

Is this going to have a negative impact on my health, and if so, how?

Can anyone suggest some good sources of fat in a vegan diet?

Thank you!!

hartsmart

avocados? nut butters? i'm not sure of the 'rules' of being a vegan, but these are MY favorite 'non-meat' forms of fat.

matthew3881

Natty peanutbutter or just plain peanuts! :bigsmile:

jlewis2896

Avocado and coconut milk? Nuts are great fat sources as well.

sharoniballoni

Fat is very important for brain function. Avocados are great, but if you don't like that oily texture, try nuts and seeds (almonds, pistachios, walnuts, hemp seeds, etc.).

Check out Dr. Weil's food pyramid. I love him:
http://www.drweil.com/drw/u/ART02995/Dr-Weil-Anti-Inflammatory-Food-Pyramid.html

IndigoVA

I wish I didn't like fat! Of course there are the nuts, nut butters, and avocados. How about cooking things in olive oil, or making a homemade salad dressing? I know when I was vegan I used to make "cheese" sauces out of pureed nuts. Pureed raw cashews with some nutritional yeast and other spices makes a great sauce for mac and "cheese."

perceptualobfuscator

I'm not a big coconut fan, and I have no love of avocado. But it's possible I just need to find the right way to prepare it. Time to look for some new recipes, I guess.

I think nuts are going to be the way to go. The problem with trying to lose weight is the impulse to avoid high calorie snacks, and nuts are definitely high calorie. But if not eating them will inhibit brain function, then nuts it is!!

Thanks everyone!!

perceptualobfuscator

I wish I didn't like fat! Of course there are the nuts, nut butters, and avocados. How about cooking things in olive oil, or making a homemade salad dressing? I know when I was vegan I used to make "cheese" sauces out of pureed nuts. Pureed raw cashews with some nutritional yeast and other spices makes a great sauce for mac and "cheese."

I love cashew cheese sauce. It's perfect as a light-weight mix for backcountry hiking/canoe trips where you really need the calorie boost.

I have been cooking with oils and I nearly always use an olive oil and vinegar based dressing for salads, but it just hasn't been enough. I've also been trying to have 'treats' every couple of days to make up the fat content - things I don't really consider weight loss food - but again, it hasn't been enough.

I'm working on it, at least.

Seajolly

Nuts are healthy fat. Don't be afraid of them! But be sure to buy the raw, unsalted variety!

The beautiful thing about MFP is that you can have treats as long as you stay within your calorie goals. So if you want to indulge in a fatty peanut butter brownie every now and then, you totally can to help up your fat content! :laugh:

CodyD18

Nuts.

theflyingartist

Peanut butter/Almond butter/Sunflower butter (my favorite!)
Roasted nuts
Cook with olive oil/hazelnut oil
Surprisingly, baked potatoes (which also give you a lot of calcium, believe it or not).