20 Ways to Eat More Fat

“Eat more healthy fats.”

Thankfully, our society is finally over the fat phobia, and we hear more and more about how good “healthy” fat is to add to our diets.

Fat:

• Boosts metabolism
• Revs brain power
• Enhances energy
• Enhances absorption of nutrients and improves digestion
• Produces healthy hormones
• Reduces inflammation in the body
• Promotes healthy cholesterol
• Tastes really good
• Satiates us (keeps us full and satisfied)
• Clears up our skin
• Is the body’s preferred source of energy
• Helps eliminate headaches, brain fog and sugar cravings

Although you MAY know fat is good, common problems I see lots of folks run into is:

1.Lack of variety of fats in their diet, and;

2. Not knowing ALL the different types of fat to choose from to eat in the first place

When you hear the words “healthy fats” what comes to mind?

Many people tend to think of “healthy fats” as avocados, olive oil and nuts— “monounsaturated fats”.

These ARE great fats, however by just opting for one type of fat (monounsaturated), you miss out on the well-rounded, balanced benefits of other fats, including:

• Saturated fats
• Omega-3 fatty acids

And even moderate amounts of Polyunsaturated (Omega 6) Fats.

Just like if you were to eat apples and broccoli every day as your only fruit and veggie sources, your body would miss out on TONS of other essential nutrients.

Check out the Super Fats List of healthy fats to add to your diet below, plus 20 Ways to Eat More Fat throughout the day,

Super Fats List

Aim to consume 1-2 fat servings with EACH meal. 1 serving=1/2 avocado, 1 tbsp. oils or nut butters, handful seeds/nuts

[one_third]

• Animal Meats-Grassfed
• Almond Oil
• Avocado
• Avocado Oil
• Chia Seeds
• Coconut
• Coconut Butter
• Coconut Flakes
• Coconut Milk
• Coconut Oil
• Duck Fat
• Egg Yolks-Pastured

[/one_third]

[one_third]

• Flaxseed
• Ghee
• Goat’s Milk/Cheese (Organic, grass-fed)
• Grass-fed Butter
• Grass-fed Dairy
• Lard
• Nitrate Free Bacon
• Nutbutter
• Olives
• Olive Oil
• Organic Organ Meats

[/one_third]

[one_third_last]

• MCT Oil
• Paleo Mayo (Avocado or Olive Oil based)
• Palm Shortening
• Pumpkin Seed Oil
• Raw Nuts/Seeds
• Red Palm Oil
• Sesame Oil
• Tallow
• Walnut Oil
• Wild Caught Fatty Fish (salmon, sardines, herring, mackerel)      

[/one_third_last]

20 Ways to Eat More Fat

1. 1. Sautee leafy greens on the stove top with 1 tbsp. ghee or coconut oil, plus sea salt and pepper. Cover and cook on medium-low heat for 4-6 minutes. (So much better than water or Pam Cooking Spray!)
   2. Eat the pastured-raised (egg) yolks with your morning scramble. Add in some avocado or grass-fed cheddar cheese (if you tolerate dairy)
   3. Scoop 1-2 spoonfuls of Coconut Butter on top of a “stuffed” butternut squash, spaghetti squash or sweet potato (Squash + Protein-Ground Bison, Turkey or Beef + Sauteed Kale + Coconut Butter)
   4. Cook sweet potatoes in duck fat on the stove top for “duck fat” potatoes or fries. (Epic now makes Duck Fat—available most anywhere)
   5. Buy Full-Fat, plain, organic yogurt. Not the processed, nutrient-sparse fat-free brands.
   6. Drizzle Olive Oil or Avocado Oil on your Brussels Sprouts or Sliced “Carrot Fries,” plus sea salt and pepper; Roast at 400-degrees for 60-minutes until crispy.
   7. Add 1/3-1/2 cup of Coconut Milk to a smoothie with Additive-free Protein Powder + Spinach + Frozen Blueberries + 1/3 Avocado.
   8. Throw Kalamata Olives + Goat Cheese or Avocado into a salad alongside some chicken or fish, tomatoes, cucumbers, and Balsamic Vinegar
   9. Replace your sugar-filled salad dressings with one of Primal Kitchen’s 5 flavors: Cesar, Ranch, Green Goddess, Greek, Honey Mustard
   10. Make tuna, chicken or egg salad with “Paleo” mayo or mashed avocado
   11. Wrap nitrate free bacon around asparagus spears or chop up with Brussels Sprouts
   12. Buy pastured or organic chicken thighs, grass-fed beef or bison and wild-caught salmon and serve alongside veggies of choice, prepped with grass-fed butter, ghee or coconut oil
   13. Make “pancakes” with 1 pastured-egg + 1 tbsp. raw nut butter or sun-butter + 1/2 ripe banana + cinnamon. Stir and make in a pan like an omelet.
   14. Heat sesame oil in pan, add chicken or shrimp, stir fry veggies and coconut aminos for a stir fry. Serve over cauliflower rice, made in avocado-oil.
   15. Dips! Dip a banana or apple in sun-butter or coconut butter. Dip seed-based crackers in 1- tbsp. Grass-fed Butter. Dip baby carrots or cucumbers in guacamole.
   16. Make avocado-cacao pudding or chia-seed pudding.
   17. Make “Liver” meatballs: Chicken liver + Grass-fed Beef or turkey + sea salt + pepper + coconut Aminos. Pan fry on stove until lightly browned.
   18. Homemade Trail Mix: Macadamia Nuts + Coconut Flakes + Handful Dried Cranberries.
   19. Top Mixed Greens with Canned Wild Salmon + 1/2 Avocado + Oil & Vinegar + Veggies of choice.
   20. Add 1 tbsp. Grass-fed Butter to Tea, Bone Broth or Coffee.
   21. Plantain Chips + Guacamole