Help. I'm finding it hard to eat my daily chocolate goal.

BrainyBurro
BrainyBurro Posts: 6,129 Member
in Food and Nutrition
since i seem to always be under on my fat macro, i have a serious question.

which foods give the highest fat/calorie ratio. i know 1g of fat is 9 calories, but unless you're drinking lard, all foods have other macros in them as well. i'm looking for the best way to get my fat intake up with the least amount of additional calories.

i know chocolate and peanut butter and all of the other such suggestions will work, but has anyone compiled a list showing the various options in a chart from most fat dense to least fat dense?

Replies

  • _noob_
    _noob_ Posts: 3,306 Member
    Just take a spoonful of fish or coconut oil
  • BrainyBurro
    BrainyBurro Posts: 6,129 Member
    Just take a spoonful of fish or coconut oil

    any trans fats in these? and are you suggesting slurping it down or mixing it with something else, like a protein shake?
  • TribeHokie
    TribeHokie Posts: 711 Member
    Sadly, compiling a chart like that would be right up my alley. I made one a couple years ago to compare beers based on alcohol content, calories, and price.
  • eileen0515
    eileen0515 Posts: 408 Member
    A teaspoon of olive oil is quite tasty on a serving of veggies.
  • ihad
    ihad Posts: 7,463 Member
    A good topic - I'm often looking to add in more healthy fat too.

    The delicious solution: guacamole!!

    http://www.self.com/blogs/flash/2011/08/6-high-fat-foods-that-are-good.html
  • MizTerry
    MizTerry Posts: 3,763 Member
    I'm all for a spoonful of coconut oil, and not just ANY coconut oil, it MUST be EFA Gold.
  • SoViLicious
    SoViLicious Posts: 2,633 Member
    Just add me!
  • Pollywog39
    Pollywog39 Posts: 1,730 Member
    AVOCADO!!!

    nom, nom.............................
  • KelseyLK1
    KelseyLK1 Posts: 26
    healthy fats- oil (olive, canola, sunflower, peanut, sesame, soybean, corn) olives, nuts, definitely avocados! peanut butter, soy milk, salmon
  • gastlysmom
    gastlysmom Posts: 28
    Just take a spoonful of fish or coconut oil

    any trans fats in these? and are you suggesting slurping it down or mixing it with something else, like a protein shake?
    coconut oil is tasty.. i add it to my smoothies BUT you cant put it with ice or it solidifies. i mix mine with a banana, some cocoa ( mmmm) , a tablespoon of PB2 and a handful of spinach oh, and water so it'll blend
  • gastlysmom
    gastlysmom Posts: 28
    Sadly, compiling a chart like that would be right up my alley. I made one a couple years ago to compare beers based on alcohol content, calories, and price.

    and do you have that chart handy ?!
  • amonkey794
    amonkey794 Posts: 651 Member
    Tag. I need Fats, too!
  • darwinwoodka
    darwinwoodka Posts: 322 Member
    cheeeeeese!
  • BrainyBurro
    BrainyBurro Posts: 6,129 Member
    just to make sure my question isn't being overlooked... i am not looking for suggestions about what has fats in it, so much as which foods have the highest fat/calorie ratios. if anyone has a chart or a table or somesuch listing foods by fat density, that would be perfect.
  • mamosh81
    mamosh81 Posts: 409 Member
    A teaspoon of olive oil is quite tasty on a serving of veggies.

    this or on salad
  • neanderthin
    neanderthin Posts: 10,223 Member
    Bacon, of course.:smile: But of course, just adding a fat will give you the least calories and olive oil, avocado, coconut oil, butter will do that and they're pretty easy to add to your existing diet.
  • mushroomsontoast
    mushroomsontoast Posts: 118 Member
    full-fat mayo, butter or garlic butter on veggies, thick cream on berries or added to sauces.
    Bacon, mmmmm :tongue:

    oops sorry, only just saw that you don't want high calorie!
  • Unknown
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  • savithny
    savithny Posts: 1,200 Member
    Can't see your diary so can't see what you're eating but...

    Why not just cook with more fat? If you're steaming veggies, saute them. Or top with olive oil afterwards. Full fat salad dressing?
  • HollisGrant
    HollisGrant Posts: 2,022 Member
    Edited to add that besides calories, you want to avoid trans fat and saturated fat. Very bad for cardiovascular health.

    I'm adding some good fats to my diet because they help control cholesterol -- you can Google monosaturated and polyunsaturated fats to get food sources and pick something that works for you (nuts and seeds, olive oil and some other oils, avocados, and others). I add one tablespoon of olive oil when I cook, eat avocados, and add a tablespoon of flax seed to my steel cut oats.

    Here's a short explanation from the Mayo Clinic that lists some guidelines and food sources:

    http://www.mayoclinic.com/health/fat/NU00262/NSECTIONGROUP=2
  • highervibes
    highervibes Posts: 2,219 Member
    Add some butter to your vegetables; win-win.
  • MB_Positif
    MB_Positif Posts: 8,897 Member
    More meat.
  • erickirb
    erickirb Posts: 12,294 Member
    Add olive oil to a bunch of different things. take a jar of peanut butter, and a spoon and go to town. Either that or switch out low fat products (lite) which typically have more sugar than the full fat version. that way cals only go up a bit, fat up a bit, but carbs down a bit to help offset the increased calories.
  • AnneTanne0
    AnneTanne0 Posts: 71 Member
    i am not looking for suggestions about what has fats in it, so much as which foods have the highest fat/calorie ratios.

    All oils of course.
    Since they are pure fat, they come on top of the chart you want.
    So the suggestion of adding a spoonfull (or two) of a natural, vegetable oil (un alteredm so no trans-fats) to one of your meals really makes sense.
  • bcf7683
    bcf7683 Posts: 1,653 Member
    Sadly, compiling a chart like that would be right up my alley. I made one a couple years ago to compare beers based on alcohol content, calories, and price.

    Any chance that chart still exists? :drinker:

    :laugh:
  • Zomoniac
    Zomoniac Posts: 1,169 Member
    Pesto. 100g has about 450kcal, from 6g carbs, 5g protein and 46g fat. And it's lovely.

    Alternatively, mayonnaise, jar, spoon.

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