Can't Meet My Fat Requirements
raytastic06
Posts: 28 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)
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Replies
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nuts and seeds0
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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.0 -
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.0 -
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).0
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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)0
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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?0
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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.0 -
Cheese and bacon.
mmmmmmm......cheese and bacon...mmmmmmm.....
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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.0 -
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.0 -
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.0 -
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.0 -
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 way0 -
Low fat cottage cheese or whole milk, eggs, peanut butter, almonds, coconut milk, avocados, olive oil, etc0
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Meat. Mmmm, ribeye. Salmon.0
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Eat bacon and ice cream. Problem solved.0
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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!)0
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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.0
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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).0
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Dannon Oikos greek yogurt is full fat. At least the raspberry one I eat is.0
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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...0 -
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 berries0 -
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.0 -
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)0 -
my local grocery store sells Chobani Greek Yogurt in 2%0
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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.0
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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.0 -
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!0
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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!0 -
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.0
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