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Struggling w/ fat

j4nash
j4nash Posts: 1,719 Member
edited January 16 in Social Groups
I have a target caloric intake of 2420 calories a day. I did the math posted in the suggestion thread and it came out to 35% protein, 35% fat and 30% carbs. I run a lot so I switched it up to 35% protein, 35% carbs and 30% fat. 30% fat is 81g a day which I'm struggling to meet with healthy fats. Any ideas on foods to meet this daily w/o too much saturated fats?

Replies

  • auddii
    auddii Posts: 15,357 Member
    Personally, I'm a fan of avocados, higher fat milk, and peanut butter. I also use olive oil to make my own salad dressing.
  • PriceK01
    PriceK01 Posts: 834 Member
    Avocado, nuts, seeds, coconut oil, and salmon
  • ladyace2078
    ladyace2078 Posts: 460 Member
    Like the others - cook with olive oil or coconut oil, avocado, nuts, peanut butter.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Mainly echoing what the others have said:

    - dairy
    - nuts and seeds (and nut and seed butters)
    - oils for cooking
    - butter (saturated but not bad for you)
    - 'fatty' fish such as salmon, tuna and mackerel
    - whole eggs
    - avocados
    - ice-cream (of course!)
  • Fittreelol
    Fittreelol Posts: 2,535 Member
    Grass fed beef tends to have a better omega 3 to omega 6 ratio. Many consider that healthy.
  • DrMAvDPhD
    DrMAvDPhD Posts: 2,097 Member
    Others have said nuts, but I know that if I have almonds in particular I'm usually over on my fat goal, which is about what yours is. Okay, I'm over on my fat goal all the time I'm telling myself it isn't hindering me :sad:
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Others have said nuts, but I know that if I have almonds in particular I'm usually over on my fat goal, which is about what yours is. Okay, I'm over on my fat goal all the time I'm telling myself it isn't hindering me :sad:

    Being over fat is fine as long as it does not mean that you are missing protein or micros or taking you over your calories.
  • Chief_Rocka
    Chief_Rocka Posts: 4,710 Member
    ribeye steak
  • DrMAvDPhD
    DrMAvDPhD Posts: 2,097 Member
    Others have said nuts, but I know that if I have almonds in particular I'm usually over on my fat goal, which is about what yours is. Okay, I'm over on my fat goal all the time I'm telling myself it isn't hindering me :sad:

    Being over fat is fine as long as it does not mean that you are missing protein or micros or taking you over your calories.

    Yeah it's not I'm always way under on carbs but I don't think that's a problem.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Others have said nuts, but I know that if I have almonds in particular I'm usually over on my fat goal, which is about what yours is. Okay, I'm over on my fat goal all the time I'm telling myself it isn't hindering me :sad:

    Being over fat is fine as long as it does not mean that you are missing protein or micros or taking you over your calories.

    Yeah it's not I'm always way under on carbs but I don't think that's a problem.

    Under on carbs is fine - that is the variable.
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