Can't Meet My Fat Requirements

raytastic06
raytastic06 Posts: 28 Member
in Food and Nutrition
Ive set my macros to 30% fat, 30% protein and 40% carbs. I am breastfeeding exclusively so I lose about 16 grams of fat a day just from that. I have been trying to increase the fat in my diet to meet my requirements but Im having a hard time. I switched from skim milk to 2% (whole is just too thick tasting for me...im working my way there) and added nuts like almonds to my diet. I LOVE eating greek yogurt but I cant find any thats not fat free. Any suggestions how to add more fat (without eating junk or high calorie foods)
«1

Replies

  • Glamorous_RN
    Glamorous_RN Posts: 204
    nuts and seeds
  • Anayalata
    Anayalata Posts: 391 Member
    Any suggestions how to add more fat (without eating junk or high calorie foods)

    Fat is 9 calories per gram. Unless you're eating low-fat foods, getting fat into your diet is going to require "high calorie foods"

    Avocado, peanut butter, nuts, oils, etc.
  • Tilran
    Tilran Posts: 627 Member
    Cook your dinner with butter or olive oil? Use a a dressing for salads that is not non-fat?

    Eat fat heavy nuts? Eat an Avocado? Hmm there are alot of things you can do...honestly this is usually not something people struggle with.
  • bcattoes
    bcattoes Posts: 17,299 Member
    Cook with healthy fats like olive or canola oil. Use olive oil based dressings on salads. Add nuts, seeds or avocado to your salads. Hummus. Peanut butter (or other nut butters).
  • MoreBean13
    MoreBean13 Posts: 8,701 Member
    Ive set my macros to 30% fat, 30% protein and 40% carbs. I am breastfeeding exclusively so I lose about 16 grams of fat a day just from that. I have been trying to increase the fat in my diet to meet my requirements but Im having a hard time. I switched from skim milk to 2% (whole is just too thick tasting for me...im working my way there) and added nuts like almonds to my diet. I LOVE eating greek yogurt but I cant find any thats not fat free. Any suggestions how to add more fat (without eating junk or high calorie foods)
    Fat is by definition high calorie, so I think you're going to have to allow some leeway on that rule. Nuts are great, Coconut oil is fantastic to add to food or cook with, butter, peanut butter, olive oil. Just using a bit of fat to prepare food will make a big difference. I"m not sure why you can't find 2% greek yogurt- I occasionally shop at wal-mart and mine doesn't carry plain greek yogurt in anything larger than single servings so that's annoying, but the regular supermarkets all have it. Cheese is another good way to add fat- go with the full fat ones.
  • raytastic06
    raytastic06 Posts: 28 Member
    Thanks! I guess I will have to start cooking with olive oil more instead of Pam spray. I already eat some type of nut everyday but I never thought of seeds! I don't like the plain greek yogurt and all the flavored ones are 0% fat but Ill keep looking! Maybe Whole Foods will have it?
  • MoreBean13
    MoreBean13 Posts: 8,701 Member
    Thanks! I guess I will have to start cooking with olive oil more instead of Pam spray. I already eat some type of nut everyday but I never thought of seeds! I don't like the plain greek yogurt and all the flavored ones are 0% fat but Ill keep looking! Maybe whole foods?

    I know some of the Chobani flavors come in 2%- I haven't had them in a while but off the top of my head I think pineapple and mango are 2%, I'm pretty sure there's more too.
  • sjohnny
    sjohnny Posts: 56,142 Member
    Cheese and bacon.


    mmmmmmm......cheese and bacon...mmmmmmm.....
    polls_large_homer.drool_2103_867857_answer_3_xlarge.jpeg
  • rivka_m
    rivka_m Posts: 1,007 Member
    Do you have a Trader Joe's near you? They have full-fat flavored Greek yogurts.

    Otherwise - cheese! Why pass up this opportunity for cheese? Aged gouda, cheddar, smoked Swiss. More cheddar.
  • jofjltncb6
    jofjltncb6 Posts: 34,415 Member
    My fat staples (from memory) are avocados, olive and coconut oil, bacon grease, butter, and eggs.

    ETA: And about 60% of my daily calories are from fats.

    ETA2: Oh, I forgot about some other fat sources...I eat salmon almost daily. Why? Because I can. And I've recently re-discovered sardines. Mmmmm, delicious.
  • yarwell
    yarwell Posts: 10,477 Member
    Put cream in your protein shake ? Eat full fat ice cream ?

    Step away from the tuna and chicken and other skinny protein sources and get some nice oily fish and fatty meats in there.
  • Anna800
    Anna800 Posts: 639 Member
    Comes in different flavors, maybe the stores don't carry it, but you can buy plain and add fruit to it.
    http://www.fageusa.com/products/fage-total-classic/

    Add half an avocado to your dinner plate sprinked with parmasem cheese and pepper.

    I snack on cashews everyday and take a spoonful of lemon flaxseed oil.
  • woodsygirl
    woodsygirl Posts: 354 Member
    Mmmmm make some guacamole, I always go over my fat for the day when I make some because I can't seem to resist the stuff.

    Salmon is pretty fatty too, in a good way ;)
  • eatcleanNtraindirty
    eatcleanNtraindirty Posts: 444 Member
    Low fat cottage cheese or whole milk, eggs, peanut butter, almonds, coconut milk, avocados, olive oil, etc
  • wellbert
    wellbert Posts: 3,924 Member
    Meat. Mmmm, ribeye. Salmon.
  • joejccva71
    joejccva71 Posts: 2,985 Member
    Eat bacon and ice cream. Problem solved.
  • AllonsYtotheTardis
    AllonsYtotheTardis Posts: 16,947 Member
    Definitely a fan of adding avocado, and fatty fishes like salmon or trout. I sooooo loved those things while I was nursing!! (I still like them, but I had a LOT of them then!)
  • tigerblue
    tigerblue Posts: 1,526 Member
    Get the plain, higher fat Greek yogurt, then add your own fresh or frozen fruit, and just enough sugar or sweetener to please your tastebuds. To me, the flavored yogurts are all too sweet, and this way you can control your sugar (and thus a few calories) too.
  • cherrybomb_77
    cherrybomb_77 Posts: 411 Member
    Kroger (at least in my area) sells full fat Greek yogurt. I think the brand is Greek Gods, and it's really good (we get the strawberry and honey).
  • omma_to_3
    omma_to_3 Posts: 3,265 Member
    Dannon Oikos greek yogurt is full fat. At least the raspberry one I eat is.
  • PhilyPhresh
    PhilyPhresh Posts: 600 Member
    Ive set my macros to 30% fat, 30% protein and 40% carbs. I am breastfeeding exclusively so I lose about 16 grams of fat a day just from that. I have been trying to increase the fat in my diet to meet my requirements but Im having a hard time. I switched from skim milk to 2% (whole is just too thick tasting for me...im working my way there) and added nuts like almonds to my diet. I LOVE eating greek yogurt but I cant find any thats not fat free. Any suggestions how to add more fat (without eating junk or high calorie foods)

    Eggs, Avocado, Macadamia Nuts. Trust me, you won't have to worry about being under any more...
  • Overboard_Eater
    Overboard_Eater Posts: 105 Member
    I also hated plain Greek yogurt until I started thinking of it like a better version of sour cream. I put it on anything you would have used sour cream for.

    Then I finally found that honey made it taste sweet and delicious... mmmm even better with berries
  • jenluvsushi
    jenluvsushi Posts: 933 Member
    Thanks! I guess I will have to start cooking with olive oil more instead of Pam spray. I already eat some type of nut everyday but I never thought of seeds! I don't like the plain greek yogurt and all the flavored ones are 0% fat but Ill keep looking! Maybe Whole Foods will have it?

    Dairy fat is not the same as the fat from avocado, nuts, seeds, salmon, etc. Mono and poly is what you should look for.
  • PhilyPhresh
    PhilyPhresh Posts: 600 Member
    Thanks! I guess I will have to start cooking with olive oil more instead of Pam spray. I already eat some type of nut everyday but I never thought of seeds! I don't like the plain greek yogurt and all the flavored ones are 0% fat but Ill keep looking! Maybe Whole Foods will have it?

    Olive oil is not considered a high heat oil and shouldn't be used for cooking. Instead try coconut oil (I prefer refined coconut oil as it doesn't have much taste to it)
  • azwildcatfan94
    azwildcatfan94 Posts: 314 Member
    my local grocery store sells Chobani Greek Yogurt in 2%
  • kpsharp
    kpsharp Posts: 4
    Stonyfield Dairy makes a whole milk yogurt (not Greek) that is absolutely wonderful. I like the vanilla. I wish I would need to add fat to my diet--I would eat this instead of the 0% Greek yogurt. It's available here at Publix, but should be available at any good whole foods type store.
  • NoAdditives
    NoAdditives Posts: 4,251 Member
    I never reached my fat goal while I was breastfeeding (well, pumping). It didn't hurt my milk, my baby is growing just like her siblings, very quickly. She's big for her age and is hitting milestones early.

    If you're really concerned, add some peanut butter, nuts, and avocado to your diet.
  • riccoismydog
    riccoismydog Posts: 319 Member
    A tablespoon of a 3-6-9 oil preparation will be good not only for you, but for bebe. I use a combination of pumpkin, flax and other oils blended together....get cold pressed. Adds in those healthy fats that you need. Oh yes, and an avocado. One a day keeps the doctor away!
  • jlapey
    jlapey Posts: 1,850 Member
    Mmmmm make some guacamole, I always go over my fat for the day when I make some because I can't seem to resist the stuff.

    Salmon is pretty fatty too, in a good way ;)

    MMMM guacamole is my nemesis. Good Stuff!
  • sissidevore
    sissidevore Posts: 151 Member
    when i was breastfeeding, i was only able to exclusively do it for 11 months, but i did feel drained and very tired in the beginning,

    until a lactationist suggested that i should be eating only about 300 extra calories per day, but they should come from protein, i thought i was able to just eat junk food, but i was wrong! i started drinking soy milk, and eating 2 apples a day, with about half a cup of peanut butter. i used the natural kind without the added sugar and oil, and i felt amazing. it took me 5 months to lose 100 lbs, then i was able to bump my calories up to 500 extra per day :)

    after changing my diet for just 7 days, i felt better, and wasn't so drained all the time! i had a very demanding nurser too, he was eating every hour, until he was 10 months old!

    good luck, and dont' worry too much, your baby will get the nutrition she needs. just make sure your taking care of yourself.

Categories