Eat These Fatty Foods to Look and Feel Awesome

Sure, fats are high in the calorie department (9 calories per gram). And the name ‘fat’ implies it might have a fattening effect on us. But for the person looking to improve their health along with how they look and feel, is there a place for fats in the diet?

It’s important to know that there is more than one type of fat. And to be sure we’re not missing out on some of the benefits fats have to offer (such as reduced risk of cardiovascular disease, a faster metabolism and a healthier brain) we need to make sure we’re getting a good balance of each.

There are two types of fat (and specific foods that provide these fats) that tend to be lacking from most people’s daily intake;

1. Foods high in monounsaturated fat

2. Foods high in Omega 3 (a type of polyunsaturated fat)

Just take a look at the chart below. Are you eating as many of the items listed in column 2 and 3 as column 1?

Saturated FatMonounsaturated FatOmega 3 (Polyunsaturated)
ideally 1/3 daily intake from:ideally 1/3 daily intake from:ideally 1/3 daily intake from:
Lean MeatOlive OilFlax Seeds (milled)
ButterMixed NutsFlax Seed Oil
CheeseAvocadoOily Fish (salmon, trout, herring, mackerel)
MilkNut ButtersFish Oil (supplement)
EggsWalnuts
Palm Oil
Coconut Oil

If your daily intake is similar to most of the food diaries I see you’re probably already getting enough saturated fat from meat, eggs and dairy products (along with any processed foods which tend to be high in palm or other refined oils). If this is the case then great! We’ve got an opportunity to make your diet just a little better for fat loss.

Here’s my recommendation: Eat one serving of each the fats below every day. For best results, find a few ways to work the ingredients below into your daily meals.

the good fats currently in my kitchen

Step 1: Add the ‘good’ fat foods to your shopping list

Sounds obvious but it all starts in the supermarket. It’s hard to routinely eat a food you don’t have readily available. So the first step is add these super-foods to your shopping list:

Fish Oil Supplement, Flax Seeds, Flax Seed Oil, Mixed Nuts, Avocado, Extra Virgin Olive Oil.

Step 2:Get the ‘good’ fats into your trolley

You’ve come this far, don’t bail on me now :). It’ll feel a little weird deviating from your normal shopping at first. But overtime these will hopefully be staples in your diet

Step 3: Plan meals that include the ‘good’ fats

Once you’ve got these foods into your kitchen decide how you might like to get then into your mouth. I’m blessed in that I don’t need a food to be creatively presented to enjoy it. But I understand that some people do (Check out the gourmet nutrition cookbook – it’ll show you how to work all these ingredients and more into appetizing nutritious meals). In the meantime a few good vehicles include:

@ Breakfast: Taking 2x 5ml tsp fish oil supplement and adding 1 tbsp of flax seeds to porridge oats or in super-shake

@ Lunch: Adding half an avocado to a grilled chicken salad (or if you eat sandwiches try mashing avocado and using instead of butter)

@ Snack: Adding a small handful of chopped mixed nuts to yogurt (or try your hand at home-made snack bars like the Peanut Crunch Bars).

@ Dinner: Adding a tsp of extra virgin olive oil to roasted veggies (after cooking)