Tips to increase my fat intake

kingofcrunk
kingofcrunk Posts: 372 Member
in Food and Nutrition
From reviewing my recent food diaries I've noticed that my fat intake is always very low (I think this is partly due to eating lots of fruit and vegetables and partly due to not knowing what to eat to increase it!). I'd like to increase my fat intake for a couple of health reasons (not to a really high number...but to a reasonable and healthy amount).

I can be a bit fussy so it would be good if you could please give me suggestions that don't include - nuts, avocado, peanut butter. I rarely fry things so olive oil doesn't get added too much.

Thanks for your help and suggestions.
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Replies

  • Chadomaniac
    Chadomaniac Posts: 1,785 Member
    Cheese , eggs , mayo , bacon , eat chicken with the skin , butters and dressings ... :)
  • neanderthin
    neanderthin Posts: 10,261 Member
    Try full fat yogurt and fattier cuts of meat, leave the skin on chicken, use mayo and forget low fat diet alternatives.
  • inkysmurf
    inkysmurf Posts: 168
    natural yoghurt (not low fat!!) is a good one
  • hope516
    hope516 Posts: 1,133 Member
    I have just started adding organic virgin coconut oil to my smoothies, it makes them taste delicious! And its good fat :)
  • crunchybubblez
    crunchybubblez Posts: 387 Member
    Coconut oil. You can use it instead of butter on toast, or add it to a smoothie.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    eggs
    seeds
    any 'full fat' dairy instead of low fat/diet stuff
    salmon
  • SamanthaClarexo
    SamanthaClarexo Posts: 353 Member
    Chicken with skin, mayo, cheese, dressings etc :smile:
  • crunchybubblez
    crunchybubblez Posts: 387 Member
    I have just started adding organic virgin coconut oil to my smoothies, it makes them taste delicious! And its good fat :)

    Haha *jinx!

    It also has natural antibiotic properties.
  • 3laine75
    3laine75 Posts: 3,069 Member
    fullfat dairy and oily fish :)
  • michelle7673
    michelle7673 Posts: 370 Member
    Flaxmeal!!! Incredibly good for you in numerous ways.
  • Alatariel75
    Alatariel75 Posts: 18,346 Member
    Don't discount olive oil just because you don't fry. You shouldn't actually fry in olive oil anyway. Try tossing your veg in a tsp of it after cooking, or adding it to your salad.

    Eggs have a higher fat content and pack a good bang for your calorie buck.

    Some good dark chocolate? If you can trust yourself not to finish the lot :)
  • hope516
    hope516 Posts: 1,133 Member
    I have just started adding organic virgin coconut oil to my smoothies, it makes them taste delicious! And its good fat :)

    Haha *jinx!

    It also has natural antibiotic properties.

    Lol pinch poke you owe me a coke!!!

    Yes it does and not only can you eat it, its great as a conditioner and lotion. I have been using it for about a week now and I LOOOVE it. And not to mention it makes me smell delicious!!!
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Don't discount olive oil just because you don't fry. You shouldn't actually fry in olive oil anyway. Try tossing your veg in a tsp of it after cooking, or adding it to your salad.

    why shouldnt you fry in olive oil?
  • Martucha123
    Martucha123 Posts: 1,089 Member
    Don't discount olive oil just because you don't fry. You shouldn't actually fry in olive oil anyway. Try tossing your veg in a tsp of it after cooking, or adding it to your salad.

    why shouldnt you fry in olive oil?

    you can but it shouldn't be heated to the same temperature as other oils...
  • ouluann
    ouluann Posts: 6 Member
    Dipping whole grain bread in olive oil is yummie.
  • twelfty
    twelfty Posts: 576 Member
    Don't discount olive oil just because you don't fry. You shouldn't actually fry in olive oil anyway. Try tossing your veg in a tsp of it after cooking, or adding it to your salad.

    why shouldnt you fry in olive oil?

    it burns too easy
  • CharlieBarleyMom
    CharlieBarleyMom Posts: 727 Member
    Try hempseed oil as your dressing on your salads - make a vinaigrette with it to dip veggies in.
  • stephdeeable
    stephdeeable Posts: 1,407 Member
    This is like a license to eat cheese. REAL cheese not diet cheese...*shudder*
  • Bethie_B
    Bethie_B Posts: 292 Member
    Have ALL the avocado!
  • hope516
    hope516 Posts: 1,133 Member
    Don't discount olive oil just because you don't fry. You shouldn't actually fry in olive oil anyway. Try tossing your veg in a tsp of it after cooking, or adding it to your salad.

    why shouldnt you fry in olive oil?

    You can fry with it but it has a low smoke point. Meaning it will smoke and burn at lower temperatures, unlike corn oil. Corn is 410 degrees, while olive is in the 300 range. cant remember how much exactly
  • Bethie_B
    Bethie_B Posts: 292 Member
    This is like a license to eat cheese. REAL cheese not diet cheese...*shudder*

    Low fat cheese is the devil.
  • jenilla1
    jenilla1 Posts: 11,118 Member
    You don't need to fry things to use olive oil. In fact, olive oil is at it's best when it's not cooked. Cooking breaks down its most potent nutrients. Make dressings with it, drizzle it on fresh bread, or tomatoes and vegetables or even on sweet fruits.
  • XXXMinnieXXX
    XXXMinnieXXX Posts: 3,459 Member
    Cheese and bacon! Yum!
  • JoshuaL86
    JoshuaL86 Posts: 403 Member
    Cheese, avocado, peanut butter, flax seed, olive oil, *REAL* butter, whole milk, full fat yogurt, bacon, bacon, and some more bacon.
  • XXXMinnieXXX
    XXXMinnieXXX Posts: 3,459 Member
    Oh and real butter :-)
  • kingofcrunk
    kingofcrunk Posts: 372 Member
    This is like a license to eat cheese. REAL cheese not diet cheese...*shudder*

    Ah! This is another thing I should have mentioned...I'm not a huge fan of cheese. I've never really eaten it or wanted to eat it. I will eat it but its just one of those things I'm not overly keen on. I will try some different varieties though and hopefully find some I like!
  • PaleoPath4Lyfe
    PaleoPath4Lyfe Posts: 3,161 Member
    From reviewing my recent food diaries I've noticed that my fat intake is always very low (I think this is partly due to eating lots of fruit and vegetables and partly due to not knowing what to eat to increase it!). I'd like to increase my fat intake for a couple of health reasons (not to a really high number...but to a reasonable and healthy amount).

    I can be a bit fussy so it would be good if you could please give me suggestions that don't include - nuts, avocado, peanut butter. I rarely fry things so olive oil doesn't get added too much.

    Thanks for your help and suggestions.

    Cook foods in butter, coconut oil or render yourself some good, old fashioned beef tallow.

    Make salad dressings from olive oil and some raw apple cider vinegar, salt, pepper and italian seasonings.

    Use coconut milk in recipes, eat full fat yogurt, sour cream, etc. (I don't know if you consume dairy or not)
  • patentguru
    patentguru Posts: 312 Member
    I see from your diet you eat fish. I would eat more cold water higher fat choices- fresh salmon comes to mind.

    Saturated fats get a bad rap. I believe (others will disagree) that you need some saturated fats- (bacon, steak, whole milk, etc). Do you eat bacon, sausage or ham? If you don't eat red meats and avoid the lactose in milk, add a little butter to your food. Great taste and it will give you the small amount of saturated fat I believe you need.

    The mono saturated fats (olive oil) are easy- just add olive oil to your tuna salad.

    Good luck. I wish I had this problem.
  • kingofcrunk
    kingofcrunk Posts: 372 Member
    I love salmon so I'll definitely add that. I've been eating 0% fage yoghurts so obviously I'll now increase to the full fat version. I'm not really that big on cheese or dairy so that's not an option for me.

    I can eat more eggs - I enjoy eggs! I do eat red meats but quite rarely. I love steak so obviously happy to have more of that. I don't really enjoy bacon or hams/salami's that much.

    I don't like butter but I will have to try all these oils I'm being suggested - thanks for those suggestions!

    Thanks so far everyone :)
  • 366to266
    366to266 Posts: 473 Member
    Olive oil isn't for frying --- put a tablespoon into soups, onto salads.

    Coconut oil in herb tea.

    Thick cream on your fruit.

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