10 Healthy Fat Sources to Include Regularly

Do you avoid, or intentionally incorporate, fat into your diet?

It seems to me that many people are under the misguided impression that fat is always something to be avoided, and that consuming a higher-fat diet will lead to weight gain or worsened health.

My general nutritional opinion is that it is more the quality of fat in our diets that matters, and that it is generally other factors (like chronic stress, overload of processed foods (including many unnaturally low/non-fat foods!), sedentary lifestyles, etc.) that lead to poorer health outcomes.

Eating a diet full of high-quality fats is essential for hormonal health, brain health, immunity, energy, nutrient absorption, and more!

My appreciation for this macronutrient was recently reinvigorated as I was learning more about the story behind one of my favorite cookbooks, Run Fast, Eat Slow. Elyse Kopecky, one of the co-authors, had been a competitive runner since her preteen years and still hadn’t had her first period by the time she went off to UNC to run cross-country in college. Predictably, the doctors she saw prescribed the birth control pill to induce what we know is an artificial period. Not one suggested she alter anything in her diet/lifestyle!

After college, Elyse tried several times to go off the pill to have a natural cycle. Time and time again after waiting and even nixing the running, her period fail to make an appearance, leading her to repeatedly return to the hormonal birth control band-aid “solution”. It wasn’t until moving overseas to Switzerland and experiencing a whole new way of eating that Elyse had her first natural period at age 30! She left behind her low-fat, processed foods diet and filled it with satisfying and nourishing high-fat foods like whole milk yogurt, aged cheeses, butter, egg yolks, and grass-fed red meat.

Elyse started her first natural period after only a couple of months of eating this higher-fat, nutrient-dense diet. (And noting no noticeable changes in body size or composition). Later on, despite being told by doctors she would have trouble getting pregnant due to her period history, Elyse got pregnant immediately with her first daughter!

You can read more about her story here or listen here.

Reflecting on Elyse’s story and my own story of using higher-fat foods to get my period back and balance my hormones has re-inspired me to be even more intentional about incorporating more quality fat into my meals and snacks throughout each week. Read on for some of my favorite fat sources to incorporate, as well as ideas for enjoying them in especially delicious ways!

10 Healthy Fat Sources to Include Regularly: 

Butter:

Yes, butter is a wonderfully healthy fat to use regularly! No need to use any fake or lower-fat versions here. We are talking the real thing. I recommended using organic, grass-fed butter whenever possible.

Butter is a good source of fat-soluble vitamins including A, K, and E. Vitamin K is essential to the body for calcium absorption. The fat in butter helps with nutrient absorption as well as satiety + flavor + satisfaction!

Fat = needed for optimal nutrient absorption.

Ideas for using butter in your weekly eating routine:

• Enjoy with dinner smeared on your favorite homemade or store-bought sourdough.
• For a deliciously nutty/caramel flavor, brown some butter such as in this strawberry coffee cake.
• Use in your favorite pasta dish. I love this broccoli + carrot pasta!

Avocado:

Avocados are a good source of a number of nutrients, including vitamins K + E, magnesium, and monounsaturated fat. Vitamin E is important for the immune system, skin health, and heart health. A great fat source to enjoy daily!

A super-versatile food, consider incorporating avocado in the following ways:

• Use half an avocado for creaminess your smoothies! This is my go-to creamy smoothie ingredient-of-choice since I don’t like banana. For an antioxidant-rich morning smoothie try: 1/2 avocado, 1 cup frozen blueberries, spoonful each of nut butter + chia seeds, a couple dates, and enough almond milk to blend!
• Due to its creamy texture and neutral flavor,  avocado can even be used in desserts such as my chocolate raspberry avocado pudding or these avocado black bean brownies.
• Add to any of your favorite egg dishes. Slice on top of an egg scramble or spread on some crusty bread with a sunny egg. An easy + tasty way to get in some extra fat!

Coconut oil:

Coconut oil is an excellent source of medium-chan fatty acids, which aid in metabolism + long-lasting energy, in addition to having anti-viral and anti-bacterial properties. The saturated fat found in coconut oil is especially helpful for balancing hormones.

Ideas for adding more coconut oil to your diet:

• Use in baking –> similar to butter, coconut oil can be used as a fat in many baking recipes. Check out these delish coconut oil chocolate chip cookies.
• Due to its high smoke point, coconut oil is an excellent oil to use when roasting/cooking at higher temps. Consider drizzling over your favorite veggies and meats and roasting in the oven at 425 F until done.
• Enjoy straight up! If you are working to gain some weight in order to recover from an eating disorder or get your period back, a straightforward way to get some healthy hormone-balancing fat in is to have a spoonful of coconut oil each morning as a “supplement” before your usual breakfast. A go-to strategy of mine that I have personally used with success in the past!

Egg yolks:

Featuring iron, zinc, vitamins A + D, biotin (vitamin B7), omega-3 fats, and choline, eggs are a truly loaded superfood. Don’t miss out on the yolks, as that is where most of the key nutrition is!

Eggs are one of the few dietary sources of vitamin D, which is important for a whole host of bodily functions including everything from immunity to gene expression to hormonal health. I recommend purchasing organic eggs, if possible.

While the ways to eat + enjoy eggs are seemingly endless, here a few of my favorites:

• Make a simple frittata dinner using any of your favorite veggies/meats/cheeses. A spring combo I like is asparagus + red onion + spinach + goat cheese.
• Make a batch of hard-boiled eggs to enjoy for breakfast, lunch, or snacks throughout the week. My method –> add eggs to a pot and cover with water. Bring to a boil, then turn off the burner and let sit on heated surface for 12 minutes before transferring to a container for storage. Sprinkle with some salt + pepper before eating!
• Use in a pudding recipe such as these delish lemon pudding cakes. Perfect for spring!

Salmon:

Salmon is a food I highly recommend including regularly, as it is especially high in omega-3 fatty acids (essential for brain + heart health). It is also high in nutrients like B vitamins and selenium (important for hormonal + thyroid health).

I recommend buying wild-caught salmon whenever possible.

Ideas for including more salmon in your diet:

• For a quick dinner, bake for ~12 minutes (depending on thickness) at 425 F or until the salmon reaches an internal temp of 145 F. A typical way I might prepare salmon is by drizzling with avocado oil and seasoning with salt + pepper + curry powder. Serve with coconut rice and your favorite roasted veggies!
• Use some canned wild salmon in homemade salmon burgers.
• If you enjoy smoked salmon, top some toast with avocado + smoked salmon + sunny egg for a wonderfully nourishing hormone-balancing breakfast!

Red Meat:

Grass-fed, organic red meat is a nutritional goldmine as far as micronutrients go. Red meat is especially high in iron, zinc, and B vitamins. What’s more, micronutrients such as iron are actually more bioavailable in red meat compared to plant-based sources. In other words, more of the iron in the food is actually going to be absorbed into your cells. I recommend avoiding the leanest/more processed ground beefs and instead opting for a high-quality version with more of the natural fat!

Ways I recommend including red meat in your diet:

• My favorite way to eat red meat is through a classic burger topped with all of your favorite toppings! I love to make mine with pesto and caramelized onion inspired by this recipe.
• Make some steak or ground beef tacos topped with roasted bell peppers. The vitamin C in the bell peppers will help absorb the iron in the meat!
• Consider this veggie-packed sweet potato shepherd’s pie using ground beef and whatever veggies you have on hand!

Nut butters:

You all know I am all about the nut butters! From cashew to peanut to almond and more, I don’t discriminate.

Almonds are especially high in vitamin E. Peanuts are quality sources of iron + vitamin B6. Cashews are an especially good source of zinc, a key player for hormonal health.

A few favorite + recommended ways to get in some nut butter:

• Utilize in your go-to breakfast and drizzle a generous portion over oatmeal, yogurt, or pancakes. Top with a bit of honey or maple syrup and your favorite fruit!
• Whip up some energy bites for some easy snacking throughout the week. How about these peanut butter protein balls?
• For my favorite spin on a classic sandwich, try some toasted bread w/ almond butter + apple + honey + cinnamon. (Or sub peanut butter!)

Tahini: 

Tahini is a nutty-tasting spread made from ground up sesame seeds. Tahini is an excellent source of phosphorus, manganese, and certain B vitamins + antioxidants.

There are SO many ways to incorporate tahini, from hummus to desserts to dips + spreads + dressings and more! A few suggestions:

• Make a delish veggie + brown rice + tahini bowl, such as this sweet potato black bean bowl w/ mango tahini sauce.
• For a sweet treat, try some tahini-stuffed dates or tahini chocolate chip fudge. I’ve also had some superb baking results using tahini in cookies and cake! This tahini chocolate chip cookie cake was amazingly tasty.
• Enjoy drizzled on toast w/ mango or apple slices!

Whole-fat yogurt:

The natural fat found in yogurt is essential for absorbing the fat-soluble vitamins, including vitamins A and D. The least processed yogurt with all the fat and natural vitamin benefits is going to be your full-fat variety!

I generally recommend buying plain, organic (if possible), full-fat (whole milk). Greek or regular, whatever you prefer!

Ideas for enjoying some creamy whole-fat yogurt:

• Add to any of your favorite smoothie recipes, or give my chocolate strawberry smoothie a try!
• Make a yogurt bowl for breakfast –> yogurt + nut butter + granola + fruit
• Make a beautiful Greek yogurt tart if you’re feeling fancy!

Dark chocolate:

Last, but certainly not least, my beloved dark chocolate. I recommend buying organic, if possible, with at least 20% of your daily value listed for iron on the food label.

Dark chocolate (depending on the quality/brand) can be a great source of iron, magnesium, and antioxidants.

Ideas for adding some dark chocolate love into your life:

• Add some dark chocolate chips (or grate your favorite bar) to oatmeal, yogurt bowls, trail mix, and pancakes.
• Make some rich and creamy tahini hot chocolate for nighttime sipping.
• My favorite way –> on its own with a cup of cold almond milk! Preferably with a good book and plenty of time :).

Interested in more targeted support experiencing a balanced + nourishing approach to eating? 

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Enjoy the rest of your week!