Need to increase my fat intake but don't eat nuts - help!

another thing you could try is adding a little more meat or beans to your diet... that will help with both fat and protein which are needed! Try lean meats, like chicken breasts or fish (tuna is a great source).

Chicken, tuna and beans are all almost fat free. Quite confusing to recommend them as a fat source.

Something to remember with olive oil: it's about 120 calories per tablespoon! so if your are controlling your calories, don't go crazy with it. It's probably the most calorie dense food there is so if you do eat it make sure to measure it carefully.

olive oil is fine to use for cooking. butter also.

Fish - Especially Salmon.
Steak - Yes, red meat is OK if you eat in moderation.
Pork - In moderation like steak.

Peanut Butter - I know you said you hate nuts, but it's peanut butter, who doesn't love it?
Hummus
Guacamole - I know you hate avocados, but it's Guac! Yum!
Eggs
Cheese - Fresh mozzarella is the best imo.

Saturated fats are fine. It's the trans fats you want to avoid. Don't go by the nutrition facts though. Companies can legally label foods as having 0 g trans fats even though it may still have 0.5 g or less. Avoid partially hydrogenate anything. Also, avoid deep fried food all together.

Switch to full fat dairy. Dairy fat is healthy. And start stir-fying veggies in olive oil. That should help.

What makes you say dairy fat is healthy?

The fats in dairy are associated with a decreased risk of cancer, for starters.

There is evidence that risk of colon cancer risk is decreased, but evidence that others such as prostate and ovarian are increased. And some evidence that too much dairy fat in premenopausal women can increase risk of breast cancer. None of the evidence is strong enough to be conclusive. And there is evidence that too much dairy fat may increase risk of heart disease.

While I wouldn't consider dairy fat "unhealthy", I don't think there is sufficient evidence to say it's "healthy". Though I suppose that depends on how one defines a "healthy food". Since most nutrition experts put it in the "eat in moderation" category it wouldn't meet my definition.

It just goes to show you that there's probably a study for everything when it concerns risk factors for cancer. I read one that said the opposite. Here is an interesting link with all sorts of studies. :http://www.hsph.harvard.edu/nutritionsource/fats-full-story/#fats-and-cancer

Here's an excerpt:

Breast Cancer

By the early 1980s, most nutrition experts believed that dietary fat was a major cause of breast cancer. (45,46) This thinking was largely based on international comparisons showing higher breast cancer rates in countries with higher per capita fat intake. But such comparisons are very broad in nature. As more detailed studies were performed over the next couple of decades, the apparent link between total fat intake and breast cancer has faded. (47) The Women’s Health Initiative Dietary Modification Trial, which was specifically designed to examine the effect of a low-fat diet on the development of breast cancer, showed similar rates of breast cancer in women eating a low-fat diet and in those eating a “regular” diet. (10) One recent study from the National Institutes of Health–AARP Diet and Health Study found a very weak positive association between fat and postmenopausal breast cancer, (48) but when combined with the many other studies detailed above, the overall evidence does not support a relationship between total fat intake and breast cancer.

Although studies—including those by Harvard researchers—of different types of fat have largely failed to find a link with breast cancer, some evidence suggests that animal fat intake in young women may be linked to higher risk of breast cancer. In the Nurses’ Health Study II, premenopausal women who ate diets high in animal fat had a 40 to 50 percent higher risk of breast cancer, compared to women who ate the least animal fat. (49) Because vegetable fat was not related to risk of breast cancer, these findings suggest that red meat and high-fat dairy products may contain other factors, such as hormones, that increase risk of breast cancer. Some European studies have reported suggestive findings of lower breast cancer risk among women with a high intake of monounsaturated fats (mainly in the form of olive oil). (50,51)