We made it to Part III of this series! Hopefully I assured you that whole-food sources of fat found in nature are not to be feared! If you’re just jumping in now, welcome and be sure to check out Parts I and II! Now let’s talk about how to eat healthy fats.
We know that adequate fat intake helps you live vibrantly by supporting cellular processes, brain health, and hormonal balances. It is also critical in blood sugar regulation and helps you feel full by releasing two satiety hormones. But, if you avoided fat in the past I completely understand that incorporating it into meals can be intimidating! So I’m going to share how I approach eating this macronutrient.
I think it is important to note that everyone is different and has their own health goals. Personally I focus on intuitively fueling my body, and I don’t count calories.
My Tips and Tricks for Eating Healthy Fats
- I add fat to every meal otherwise I am often hungry shortly after eating.
- I eat a variety of fats so I get the health benefits of each type.
- A fish (or krill if you’re plant-based) oil supplement is a great source of omega-3 fats. It can be taken daily (just skip it on days you eat fatty fish), but should not be used as a total replacement for whole food sources in your diet.
- I love to grill dark meat cuts of poultry for the nutrients and flavor.
- Avoid processed, convenience foods as much as possible.
- In addition to the fats I consume from quality animal sources, I typically have about 2 tablespoons of fat at every meal (usually EVOO or nut butter).
Breakfast
- My go to breakfast is a nutrient dense, low sugar smoothie (get my favorite recipes here). In these smoothies I add 2 tablespoons of almond butter (the only ingredients are dry roasted almonds and salt) for my fat. On days I opt for a warm breakfast I usually have half an avocado with scrambled eggs (I use the whole egg).
Lunch
- I love a big, beautiful, colorful, chock-full of nutrients salad for lunch. There are so many ways to add healthy fats to this versatile dish. You can use avocado, whole fat cheese, nuts and seeds, animal protein, and EVOO or avocado oil based salad dressings. I promise, salads can (and should) fill you up!
Dinner
- There are a lot of options for this meal! Once a week I try and eat salmon. On taco nights I always include avocados. Veggies can be roasted or sauteed in butter or ghee. They can also be drizzled with EVOO.
Snacks
- Typically I don’t snack a lot between meals, but if I do get hungry I reach for a handful of dry roasted nuts. I also love experimenting with different dips to have with diced veggies including pesto, hummus, and Primal Kitchen’s dressings.
I hope this gave you some ideas and inspiration for eating healthy fats! If you’re still looking for a place to start, join my email club and get access to my personal grocery shopping list.