Fat!
healthy4heidi
Posts: 113 Member
So I have my macros set at 40% carb, 30% protein and 30% fat. I have no problem eating enough protein or carbs but I don't generally get enough fat in unless I eat unhealthy stuff (baked goods generally).
So my question is how important is it to eat enough fat and what other sources should I get them from? I would say my actual intake averages about 50% carbs, 33% protein and 17% fat. I like my 1% cottage cheese because it has the highest amount of protein in it. I've switched my greek yogurt to 2%. I eat a lot of shrimp, fish and chicken which are generally low in fat. I eat peanut butter whole wheat crackers often. I used to eat a decent amount of avocados, but for the calories I don't find that it does much to fill me up.
Any guidance dear myfitnesspal Gods would be greatly appreciated. Thanks in advance!
So my question is how important is it to eat enough fat and what other sources should I get them from? I would say my actual intake averages about 50% carbs, 33% protein and 17% fat. I like my 1% cottage cheese because it has the highest amount of protein in it. I've switched my greek yogurt to 2%. I eat a lot of shrimp, fish and chicken which are generally low in fat. I eat peanut butter whole wheat crackers often. I used to eat a decent amount of avocados, but for the calories I don't find that it does much to fill me up.
Any guidance dear myfitnesspal Gods would be greatly appreciated. Thanks in advance!
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Tagging to respond to shortly0
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Lol I never have this problem (I'm usually over on fats and under on carbs if I use 40c/30f/30p). I get a lot of mine using full fat dairy in snacks and cooking, eating lots of avocados, almonds (these have a ton), and peanut butter in or on everything.0
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From what I have read it is an important macronutrient and shouldn't be eliminated but I think getting around 20% on average would still be considered healthy. You could try adding some dry roasted almonds or walnuts into your diet for great nutrients as well as health fat. Full eggs have healthy fat, as well as almond butter. You could add avocado to a sandwich or smash it into something (how I have to eat them lol they bother me a lot) coconut milk is also a great source of healthy fat and low in calories
hope this helps 0 -
Fat minimums should be based off grams and not as a % of calories as calories can vary significantly, especially on a deficit.0
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Sara - would you suggest .35g per pound of body weight as a minimum?0
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When you do figure out how much your intake should be... if you have no problems with allergies to nuts or aversion to dairy or eggs- it should be fairly easy to get your fat from these relatively healthy sources. I eat a handful of nuts and a serving of peanut butter a day and that's almost half of my fat intake right there.0
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Oh an olive oil!! How could I forget! Roasted veggies that you have light drizzled with olive oil and some minced garlic and black pepper or what ever herbs and they Delish! And you get some healthy fat from olive oil:)0
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Sara - would you suggest .35g per pound of body weight as a minimum?
Yes, I would. You should get them from a mix of sources if possible ad there are dozens of fatty acids. The only fats to avoid are trans fats. Good sources include:
Dairy
Eggs
Nuts and seeds (and nut and seed butters)
Oils
Meat
Avocado and other fruits/veggies (some have a small amount)
When I find I am low I usually grab the peanut butter, almonds or ice cream!0
