8 Healthy High Fat Foods To Include In Your Meal Plan

Hi. I’m good fat. Nice to meet you!

Believe it or not — certain fats are essential to the human body.

According to Verywell Fit “Fats are one of the three macronutrients required for the body to function at an optimum level. The purpose of fat in our body is for growth and development, energy, vitamin absorption, protection of our organs, and maintaining cell membranes.”

Now before you go running off to get a bucket of crispy fried chicken, take a pause. Trans and saturated fats are the ones you really should steer away from. Unsaturated fats are the way to go.

So let’s take a look at some friendly high fat foods that are also super tasty!

Olives and Olive Oil

Okay — so they are basically the same thing, but they can be used in different ways.

Olives are surprisingly full of unsaturated fats. On top of that they are low calorie and contain essential nutrients. Green olives are slightly better for you, but other olives will do the job just as well.

But if you just can’t do olives as they are — olive oil is another great source for healthy fats with a smoother taste. Not to mention olive oil has many other health benefits including being anti-inflammatory.

The really cool thing is that you can usually sub for olive oil while cooking or baking — which makes for a better, heart healthy option.

Salmon and Tuna

Check us out — we’ve got those Omega-3 fatty acids!

It's a pretty well known fact that seafood is a great option to include in a diet plan, but salmon and tuna in particular are wonderful sources of friendly fats.

Fish is an A+ lean protein choice that provides an array of vitamins and nutrients.

It’s recommended to get about two portions of seafood a week in a balanced diet. Plus — you can’t go wrong with some air fried atlantic salmon or seared tuna steak. Yum!

Almonds and Walnuts

Sometimes you just feel a little nutty…

So grab a scoop of some almonds or crack open a few delicious walnuts!

Walnuts are PACKED with good for you fats including omega-3 and omega-6 fatty acids. And sometimes it can be hard to find a good source of minerals — but walnuts have those too!

Almonds also play the game well too. Fats, vitamins and minerals… How can you go wrong?

The only warning here is that you might have to ignore the packaged stuff that’s full of sugar or unnecessary ingredients. Go for the originals — they taste great as is.

Also — get funky with them! They can be used in a variety of ways (I recommend them as a healthy alternative to crust).

Avocados and Edamame

Think green dream team.

Avocados tend to be the mecca of healthy fat options — and for good reason! Generally speaking, they have around 21 grams of fat.

These little guys are creamy, dreamy, and delicious. Not to mention so, so good for you with all of the vitamins, minerals, and essential nutrients. All of which benefit the heart and lower blood pressure.

Edamame falls on the other end, sometimes overlooked —but oh so good! A nice source of fat plus plant based protein.

Sub in for these little soybeans every now and then. You’ll be happy you did.

Get Your Mind On Fats

A nutritious diet is a key component to keeping your body lean, fit, and running strong. Getting the proper daily consumption of the good kind of fats for fuel will help with that.

There are many other options to choose from, but these are some of the ones that can be used in a lot of fun and interesting ways.

Get creative and enjoy your healthy, balanced meal!

I know we could all use some more tips to live our best lives – CLICK HERE to learn more about Intermittent Fasting and The M.A.D.E. Diet.

For more information about what I do, or if you are interested in coaching, or joining my team, CLICK HERE.