I need more healthy fats!

stayxtrue

Hi Guys Currently not meeting my fat intake requirements ...

Is there something I can buy, a substance of some sort to get this up a bit?

honeysprinkles

The only things I can think of are nuts, peanut butter, or avocado!

stayxtrue

eating nuts, but not getting enough Avacado I dont like... and Peanut butter I suppose is an option

Rayman79

Olive oil (and other salad dressings is a good source), some fish (think salmon), fish oil suppliments are also an option for boosting omega 3s, as is flaxseed oil

Elzecat

you can add some healthy dietary fat in your real foods instead of a supplement:

avocado

walnuts

peanut butter

fatty fish (tuna, mackerel, etc)

olive oil

etc.



http://www.helpguide.org/life/healthy_diet_fats.htm

edited to add: I love avocado...I could eat them all day lol...sorry to hear you're not a fan

furekurss

i never understood why ppl think saturated fat is bad, lol

DakotaKeogh

Sunflower seeds

honeysprinkles

eating nuts, but not getting enough Avacado I dont like... and Peanut butter I suppose is an option

I am not really a big fan of any of them either! I just looked on google and this page has a table of foods that are high in healthy fats. If you like olive oil, you can cook with that for an easy way to get more fat.
http://www.helpguide.org/life/healthy_diet_fats.htm

Elzecat

eating nuts, but not getting enough Avacado I dont like... and Peanut butter I suppose is an option

I am not really a big fan of any of them either! I just looked on google and this page has a table of foods that are high in healthy fats. If you like olive oil, you can cook with that for an easy way to get more fat.
http://www.helpguide.org/life/healthy_diet_fats.htm

I posted that link too lol

omgzstef

Pretty much what everyone else said - nuts, olive oil, avocado (I saw you said you don't like it), salmon. Good luck!

stephabef

I get a lot of my fat from almond butter - it's heavenly

twinmom01

I use coconut oil in my morning shakes

I use olive oil a lot to cook up egg whites

I also make a vinigrette using olive oil, balsamic vinegar (spend the money and get some good stuff)and some spicy mustard - whip it all up and it is goooooood....

I usually have a snack of almonds (ran out of my favorite Trader Joes low salt roasted ones yesterday ) during the day - a serving is 24 almonds and I will eat 6 at a time when I feel a little gnawing of hunger....

nukehiker

avocado, walnuts come to mind

furekurss

345343

wonca

Almonds are my go-to food for when I'm light on fats.

jb_2011

Walnuts daily, a handful are delish on cereal or yogurt. Perfect Omega-3 food. Keep them in the fridge so they don't go rancid.

pandasand

HEALTHY FATS:
avocados - add into sandwiches, salads, spread onto bread, make guacamole, etc.
nuts and seeds - eat as a snack, put on top of yogurt, salads, etc.
nut butters - sandwiches, oatmeal, spread onto apples/bananas, dip veggies in it, add to smoothies and baked goods, etc.
olive oil - cook with it, make a salad dressing with it, dip bread, etc.
soy/tofu - drink soymilk, stir-fry tofu
fatty fish - salmon, tuna, mackerel, herring, trout, sardines

BAD FATS:
High-fat cuts of meat (beef, lamb, pork)
Chicken with the skin
Whole-fat dairy products (milk and cream)
Butter
Cheese
Ice cream
Palm and coconut oil
Lard
TRANS FATS (avoid at all costs):
commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough and packaged snacks (crackers, microwave popcorn, chips)
stick margarine
vegetable shortening
fried foods (French fries, fried chicken, chicken nuggets, breaded fish)
Candy bars

heykatieben

Flaxseed oil - the kind with a HUGE amount of Omega 3, 6, & 9. At Whole Foods! Tastes good in/on most things.

karinaes

walnuts.. just a few will add a ton of good calories

Pandorian

Your food diary isn't open but one way to get more fats is just opt for the fuller fat version of items you're buying

whole milk instead of skim, full fat (and taste) miracle whip / mayo, go for the full blown salad dressing instead of the reduced fat ones...

Have some fatty fish, I like my kipper snacks with their omega 3's, salmon....

stayxtrue

Thanks heaps guys! I was thinking along the lines of flaxseed oil so I think I might get some of that when I go to the chemist after work. I will also put a lot of the other ideas to good use

KimBambi

You should really befriend avocado. Try having it in sushi, that's how I began to like it.

If not unroasted and unsalted nuts are full of good fats if you need snacking supplements.

This is my first post, yay!

gunmetalsunrise

i never understood why ppl think saturated fat is bad, lol

Probably because most of the "mainstream" sources when it comes to weight loss scream "FATS ARE BAD! BAD BAD BAD!" without any real discussion on the different types of fats and what they do in your body.

furekurss

i never understood why ppl think saturated fat is bad, lol

Probably because most of the "mainstream" sources when it comes to weight loss scream "FATS ARE BAD! BAD BAD BAD!" without any real discussion on the different types of fats and what they do in your body.

agree, i love when ppl put "staturated fats" as bad fat, sheep flow sheep i guess

mumof5

YOU COULD JUST TOP YR CEREAL WITH SOME NUTS AND SEEDS, YOU HARDLY EVEN NOTICE THAT THEY ARE THERE. I HAVE A BOOK CALLED THE CSIRO DIET. I DO NOT FOLLOW THE DIET BUT THE RECEPIES ARE EASY FAST AND VERY GOOD FOR YOU. IT MAKES INTERESTING READING AS IT EXPLAINS PROTIENS, FATS ETC AND GIVES YOU GOOD EXAMPLES OF THESE. ITS AN OLD BOOK NOW SO YOU COULD PICK IT UP FAILY CHEAP I EXPECT.

PS. LOVE THE NEW PHOTO

karinaes

Saturated fat isn't terribly bad if in (low) moderation, but they don't do any good either "/
mono & poly unsaturated fats are great tho!

edit:
http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Know-Your-Fats_UCM_305628_Article.jsp#
Saturated fat: "Saturated fat is found mostly in foods from animals and some plants. Foods from animals include beef, beef fat, veal, lamb, pork, lard, poultry fat, butter, cream, milk, cheeses and other dairy products made from whole and 2 percent milk. All of these foods also contain dietary cholesterol. Foods from plants that contain saturated fat include coconut, coconut oil, palm oil and palm kernel oil (often called tropical oils), and cocoa butter."
UNSaturated fat: "

Polyunsaturated and monounsaturated fats are the two unsaturated fats. They're found mainly in many fish, nuts, seeds and oils from plants. Some examples of foods that contain these fats include salmon, trout, herring, avocados, olives, walnuts and liquid vegetable oils such as soybean, corn, safflower, canola, olive and sunflower.

Both polyunsaturated and monounsaturated fats may help lower your blood cholesterol level when you use them in place of saturated and trans fats. Keep total fat intake between 25 and 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids such as fish, nuts and vegetable oils."