To stay out of fat storing mode, we need a surprising amount of healthy fats. Healthy fats we want to consume..... omega 3s, which are found in salmon, flax, avocado, seaweed, dark leafy greens, chia seeds, walnuts, Black olives, eggs, grape seed oil, walnut oil, olive oil....fat is a good fuel for the body. Omega 3 fatty acids can be found in Hazel nuts, pecans, walnuts...and eating just 4 walnuts per day can keep your heart healthy...about 27 calories a whole walnut.
Poppy Seeds are a good source of Omega 3's fatty acids.
Pumpkin Seeds are a natural source of carbs, have amino acids, vitamins C, D, E, and K and most of the B vitamins.
Pistachio's contain Vitamin A, B complex, folate and phosphorous. They lower cholesterol and blood pressure.....help to reduce stress and help breakdown proteins from meats into amino acids. 28 pistachios can do the trick. They also can help lower blood sugar.
Sesame Seeds High in fiber, protein, calcium and magnesium...the seeds are especially rich in mono unsaturated fatty acid oleic acid, which have fatty acids
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Extra virgin oils: coconut, olive, sesame, peanut (any nut really). Also butter, mayo, salmon, fatty fish, egg yolks, and avocado.
Butter, mayonnaise, and olive oil, and eggs for starters. Avocados if you like them. As far as nuts, try macadamia, they are over 70% fat.
I don't like eating skin on my meat, so I eat b/s chicken thighs, which really aren't that high in fat, but a little more than chicken breast, and a lot tastier. I add olive oil to up my fat %. Everyone just writes off meat/fish fowl, and looks for" better " sources of fat and protein, but having some white fish, and chicken can be done while staying pretty low in fat, hence the need to ADD fat. I don't eat much red meat, just due to the fact that i love chicken more than steak.
You can also put chicken on a spinach salad, with vegetables, bacon, and HB egg, and make olive oil & vinegar dressing at home, controlling the fat content, as well as the spices in it.
When most of us start dieting, we look to cut calories, and thus fat, since it is twice the caloric density. What end up happening is we get very good at limiting fat. Now you are finding that 30% is hard to get too. You will just have to work as hard adding fat back in, as you did cutting it out of your diet. Hopefully you end up back at 30 %, but the choices you eat are healthier fats.
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I meant to add, I often use some Almond Meal on my cereal, too!
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I have a Dairy Food Intolerance but I can still consume yoghurt and hard cheese no problem. After going without cow's milk etc. for a fairly long time, I can now consume it in SMALL amounts, and I can also eat cottage cheese, but only like a tablespoon generally at a time.
DRAGONCHILDE gave you some good choices. I mainly use Rice Bran Oil because it has a higher smoking point than Olive Oil and nutritionally is pretty much comparable to the Olive Oil. The Virgin Olive Oil is best cold on salads. What is your protein like? Maybe a hard boiled egg would help. I also sometimes use a PIECE of 70% Dark Chocolate to help. Hummus is also another source of healthy fat.
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Of course two servings are okay. As long as you're tracking!
Some other healthy fats: Nut butters, avocado, and olive oil are good places to start.
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I need suggestions to get more fat in my diet. I am always on the low end and want to increase it. I eat one serving of nuts a day for fats. However I prefer lean meats like chicken and turkey. also due an intolerance I can't eat high fat cheese or dairy. Only skim and low fat (it's sad). Any suggestions to increase fats. Are two serving if nuts okay? Thanks
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