Adding fats

lukey95
lukey95 Posts: 1 Member
edited December 2024 in Food and Nutrition
Have no problem hitting protein and carb macros but always struggle to hit fats, goal is 90g but I barely hit 30g. What foods can I add to help reach this apart from things like the obvious fish nuts etc.

Replies

  • janejellyroll
    janejellyroll Posts: 25,763 Member
    I usually add avocado or plant oil when I want more fat. Coconut milk is another favorite of mine.

    Are you eating any low fat dairy products? Using regular versions can help you meet your goals too.
  • kommodevaran
    kommodevaran Posts: 17,890 Member
    Full fat dairy and meat. Add a little butter to sandwiches, porridge, mashes, soups. Cook in oil/butter.
  • jgubdlach
    jgubdlach Posts: 19 Member
    My.go to is cooking with 100% extra virgin olive oils ONLY use recommended serving as its 100% fat but 90% is poly/monounsaturated fats which is what you want and I also use an olive oil butter spread as well. One or two meals cooked with that and added to your already 30g you should be pretty close to your goal. Fat isn't bad just like carbs aren't. The amount,type and source is what's important.
  • jgubdlach
    jgubdlach Posts: 19 Member
    I also try to stay away from dairy as its for the most part saturated fat. 10% or less daily caloric intake should be from saturated fats no more.
  • Need2Exerc1se
    Need2Exerc1se Posts: 13,575 Member
    If you are cooking your own meals cook with a little fat - butter, margarine, cooking oils, whatever you prefer. Use olive oil to make salad dressings or dips.
  • ericatoday
    ericatoday Posts: 454 Member
    Full fat dairy and cooking with coconut oil
  • nvmomketo
    nvmomketo Posts: 12,019 Member
    Different proetin sources may help. Get fattier cuts and choose fatter meats.
  • RodaRose
    RodaRose Posts: 9,562 Member
    Mayo, bacon,chia seeds, hemp seeds, cheese, tofu, hummus, soy beans, sunflower seeds, eggs.
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