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    Tips to increase my fat intake

    Posts: 372 Member
    edited January 15 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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    • Posts: 1,785 Member
      Cheese , eggs , mayo , bacon , eat chicken with the skin , butters and dressings ... :)
    • Posts: 10,588 Member
      Try full fat yogurt and fattier cuts of meat, leave the skin on chicken, use mayo and forget low fat diet alternatives.
    • Posts: 168
      natural yoghurt (not low fat!!) is a good one
    • 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 :)
    • Posts: 387 Member
      Coconut oil. You can use it instead of butter on toast, or add it to a smoothie.
    • Posts: 35,719 Member
      eggs
      seeds
      any 'full fat' dairy instead of low fat/diet stuff
      salmon
    • Posts: 353 Member
      Chicken with skin, mayo, cheese, dressings etc :smile:
    • 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.
    • Posts: 3,069 Member
      fullfat dairy and oily fish :)
    • Posts: 370 Member
      Flaxmeal!!! Incredibly good for you in numerous ways.
    • Posts: 18,903 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 :)
    • Posts: 1,133 Member
      show previous quotes

      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!!!
    • 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?
    • Posts: 1,089 Member
      show previous quotes

      why shouldnt you fry in olive oil?

      you can but it shouldn't be heated to the same temperature as other oils...
    • Posts: 6 Member
      Dipping whole grain bread in olive oil is yummie.
    • Posts: 576 Member
      show previous quotes

      why shouldnt you fry in olive oil?

      it burns too easy
    • Posts: 727 Member
      Try hempseed oil as your dressing on your salads - make a vinaigrette with it to dip veggies in.
    • Posts: 1,407 Member
      This is like a license to eat cheese. REAL cheese not diet cheese...*shudder*
    • Posts: 292 Member
      Have ALL the avocado!
    • Posts: 1,133 Member
      show previous quotes

      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
    • Posts: 292 Member
      This is like a license to eat cheese. REAL cheese not diet cheese...*shudder*

      Low fat cheese is the devil.
    • 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.
    • Posts: 3,459 Member
      Cheese and bacon! Yum!
    • Posts: 403 Member
      Cheese, avocado, peanut butter, flax seed, olive oil, *REAL* butter, whole milk, full fat yogurt, bacon, bacon, and some more bacon.
    • Posts: 3,459 Member
      Oh and real butter :-)
    • 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!
    • 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)
    • 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.
    • 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 :)
    • 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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