I need more healthy fats!

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stayxtrue
stayxtrue Posts: 1,190 Member
in Food and Nutrition
Hi Guys Currently not meeting my fat intake requirements ...

Is there something I can buy, a substance of some sort to get this up a bit?
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Replies

  • honeysprinkles
    honeysprinkles Posts: 1,757 Member
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    The only things I can think of are nuts, peanut butter, or avocado!
  • stayxtrue
    stayxtrue Posts: 1,190 Member
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    eating nuts, but not getting enough :( Avacado I dont like... and Peanut butter I suppose is an option
  • Rayman79
    Rayman79 Posts: 2,009 Member
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    Olive oil (and other salad dressings is a good source), some fish (think salmon), fish oil suppliments are also an option for boosting omega 3s, as is flaxseed oil
  • Elzecat
    Elzecat Posts: 2,916 Member
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    you can add some healthy dietary fat in your real foods instead of a supplement:

    avocado

    walnuts

    peanut butter

    fatty fish (tuna, mackerel, etc)

    olive oil

    etc.



    http://www.helpguide.org/life/healthy_diet_fats.htm

    edited to add: I love avocado...I could eat them all day lol...sorry to hear you're not a fan ;)
  • furekurss
    furekurss Posts: 74
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    i never understood why ppl think saturated fat is bad, lol
  • DakotaKeogh
    DakotaKeogh Posts: 693 Member
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    Sunflower seeds
  • honeysprinkles
    honeysprinkles Posts: 1,757 Member
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    eating nuts, but not getting enough :( Avacado I dont like... and Peanut butter I suppose is an option
    I am not really a big fan of any of them either! I just looked on google and this page has a table of foods that are high in healthy fats. If you like olive oil, you can cook with that for an easy way to get more fat.
    http://www.helpguide.org/life/healthy_diet_fats.htm
  • Elzecat
    Elzecat Posts: 2,916 Member
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    eating nuts, but not getting enough :( Avacado I dont like... and Peanut butter I suppose is an option
    I am not really a big fan of any of them either! I just looked on google and this page has a table of foods that are high in healthy fats. If you like olive oil, you can cook with that for an easy way to get more fat.
    http://www.helpguide.org/life/healthy_diet_fats.htm

    I posted that link too lol :)
  • omgzstef
    omgzstef Posts: 157
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    Pretty much what everyone else said - nuts, olive oil, avocado (I saw you said you don't like it), salmon. Good luck!
  • stephabef
    stephabef Posts: 936 Member
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    I get a lot of my fat from almond butter - it's heavenly
  • twinmom01
    twinmom01 Posts: 854 Member
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    I use coconut oil in my morning shakes

    I use olive oil a lot to cook up egg whites

    I also make a vinigrette using olive oil, balsamic vinegar (spend the money and get some good stuff)and some spicy mustard - whip it all up and it is goooooood....

    I usually have a snack of almonds (ran out of my favorite Trader Joes low salt roasted ones yesterday :( ) during the day - a serving is 24 almonds and I will eat 6 at a time when I feel a little gnawing of hunger....
  • nukehiker
    nukehiker Posts: 457
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    avocado, walnuts come to mind
  • furekurss
    furekurss Posts: 74
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    345343
  • wonca
    wonca Posts: 81
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    Almonds are my go-to food for when I'm light on fats.
  • jb_2011
    jb_2011 Posts: 1,029 Member
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    Walnuts daily, a handful are delish on cereal or yogurt. Perfect Omega-3 food. Keep them in the fridge so they don't go rancid.
  • pandasand
    pandasand Posts: 133 Member
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    HEALTHY FATS:
    avocados - add into sandwiches, salads, spread onto bread, make guacamole, etc.
    nuts and seeds - eat as a snack, put on top of yogurt, salads, etc.
    nut butters - sandwiches, oatmeal, spread onto apples/bananas, dip veggies in it, add to smoothies and baked goods, etc.
    olive oil - cook with it, make a salad dressing with it, dip bread, etc.
    soy/tofu - drink soymilk, stir-fry tofu
    fatty fish - salmon, tuna, mackerel, herring, trout, sardines

    BAD FATS:
    High-fat cuts of meat (beef, lamb, pork)
    Chicken with the skin
    Whole-fat dairy products (milk and cream)
    Butter
    Cheese
    Ice cream
    Palm and coconut oil
    Lard
    TRANS FATS (avoid at all costs):
    commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough and packaged snacks (crackers, microwave popcorn, chips)
    stick margarine
    vegetable shortening
    fried foods (French fries, fried chicken, chicken nuggets, breaded fish)
    Candy bars
  • heykatieben
    heykatieben Posts: 398 Member
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    Flaxseed oil - the kind with a HUGE amount of Omega 3, 6, & 9. At Whole Foods! :) Tastes good in/on most things.
  • karinaes
    karinaes Posts: 570 Member
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    walnuts.. just a few will add a ton of good calories :)
  • Pandorian
    Pandorian Posts: 2,055 Member
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    Your food diary isn't open but one way to get more fats is just opt for the fuller fat version of items you're buying

    whole milk instead of skim, full fat (and taste) miracle whip / mayo, go for the full blown salad dressing instead of the reduced fat ones...

    Have some fatty fish, I like my kipper snacks with their omega 3's, salmon....
  • stayxtrue
    stayxtrue Posts: 1,190 Member
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    Thanks heaps guys! I was thinking along the lines of flaxseed oil so I think I might get some of that when I go to the chemist after work. I will also put a lot of the other ideas to good use :)

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