10 Simple Strategies for Incorporating Healthy Fats Into Your Everyday Diet
If you’re transitioning into a high fat, low carb approach with your overall nutrition, sometimes it’s a challenge to figure out how to get enough healthy fats into your diet.
Here are 10 “Readers’ Favorites” for adding more of the healthy fats to your day:
- Start your day with fat coffee or tea (some may know this as “bulletproof coffee”) – add MCT oil or coconut oil and grass-fed ghee or butter. Need cream? Use organic heavy whipping cream. Avoid nasty sweeteners – if you need additional sweetness, use real stevia. Froth it up for extra fabulousness! (Or here’s an already-done-for-you shortcut! KetoCoffee.)
2. Keep healthy fat snacks like avocados, raw nuts, “clean” low sugar nut butters, olives, hard boiled (pastured) eggs, grass-fed beef jerky, organic unsweetened coconut shavings/flakes on hand.
3. Learn to make your own salad dressings (instead of using the store bought mainstream options that are loaded with toxic fats!) with base items like: olive oil, MCT oil, avocado oil, avocado mayo, apple cider vinegar or balsamic vinegar, natural herbs & spices. Add tahini, natural mustard or even almond butter for additional creaminess. Drizzle over salad, vegetables, and proteins.
4. You can also drizzle melted grass-fed butter or MCT oil over foods. Add coconut cream, organic cultured/pastured sour cream, or heavy whipping cream to your desserts or soups.
5. If you can tolerate dairy, purchase only full-fat dairy products, preferably cultured, raw, non-pasteurized. Avoid non-fat and low-fat.
6. Eat whole eggs, not just the whites.
7. Add grass-fed organic bone broth to your diet, in addition to choosing grass-fed meats when possible.
8. When choosing fish/seafood, opt for low-mercury smaller, fatty fish that are high in healthy fats like sardines, anchovies, and mackerel. When selecting other fish, choose wild over farmed. (However, please do not breathe on me with your fish breath!)
9. Add avocado or homemade guacamole… to just about anything! It’s kind of the same thought process with grass fed butter! (At least that’s the mantra in this household!)
10. One of our go-to easy options for a quick dose of healthy-but-tasty fats is to mix a little healthy fat like coconut oil, a little dash of full-fat coconut milk, and one of our favorite low-carb shakes. Just eat it off the spoon… easy! For added healthy fats, mix in some unsweetened organic coconut flakes and raw walnut pieces. Deelish!
How about YOU? What are you finding helps with your “Keto” or high fat/low carb approach when it comes to eating more of the healthy fats and less of the refined carbs? Please share!
Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular personality in Natural Health & Wellness and is in her 24th year of active practice in Michigan, along with her husband Dr. Marc VanHoogstraat. She’s also the proud mom of two rather fabulous kiddos that she currently home schools. Her unique perspective of the science of Wellness provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through functional nutrition, movement, mindset, cellular detoxification, and metabolic re-setting, jump on board as a regular reader of Dr Mom Online when you plug in your name and email address.
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