Aug. 11. 2017
McKel Hill, MS, RDN, LDN

McKel Hill, MS, RDN, LDN


Want to add more healthy fats into your diet, but don’t know how?

Foods that are high in fat (like coconut oil) get a bad reputation, but a healthy amount of fat is good for us and we need it in our diet! Fats provide our body with a layer of protection, insulating our organs and keeping our core body temperature normal. They also help us digest fat-soluble vitamins such as A, D, E, and K to keep our brains, cells, hormones, tissues, hair, skin, and nails healthy, and provide the structural component to many cell membranes which are essential for cellular development.

Ok, enough technical talk for this post. What I’m really sharing today is how to add more healthy fats into your diet. There are so many ways to incorporate delicious, whole foods that are high in fat to achieve a balanced diet. Whenever I post about a macro-nutrient, inevitably I get the question, “How much do I need?”. The answer varies for each individual–if you need specific guidance, consider 1-on-1 coaching with me!

No. 1: Add some avo to your smoothie

The #avocadolove continues! You guys already know how much I love my favorite fruit: avocados are not only high in fat, but also în fiber, Vitamin C, and potassium. Plus, avocados make the creamiest, smoothest smoothies. If you need a place to start, try out this recipe! BONUS: try out this Honey Avocado Face Mask for a fun way to incorporate those healthy fats!

No. 2: …or some coconut oil

Ok guys, don’t be scared! Coconut oil is comprised of about 90% saturated fat, which itself is comprised of about 65% medium chain triglycerides. Unlike long chain fatty acids (the majority of fats in our diet), medium chain triglycerides are much easier for our bodies to break down before getting rapidly absorbed and used for energy. I love to use coconut (specifically MCT oil) in my smoothies–the tropical taste always reminds me of Thailand.  For inspiration, this recipe is one of my favorites. BONUS: Coconut oil is great for your hair too!

No. 3: Add almonds to your salad

Almonds are an amazing superfood: they contain high amounts of protein, fiber, magnesium, and healthy fats. If you have trouble with digestion, try sprouting to ease digestion and increase nutrient density. Try adding a handful of almonds to these superfood kale salads!

No. 4: …and dress with olive oil

I’m a big proponent of making your own salad dressings, as store-bought options often have lots of preservatives and processed ingredients. I typically dress my salads with a little bit of olive oil, lemon juice, and apple cider vinegar, adding just a bit of salt and pepper to taste. BONUS: Keep them on hand in these adorable bottles!

No. 5: Walnuts for the win

This Wednesday, I shared in the 411 Weekly Edit a study that found walnuts add good bacteria to our guts, in addition to being high in healthy fats, omega 3s, and antioxidants. In my book, walnuts win superfood of the week this week! If you’ve been missing out on the weekly digests full of health and wellness news, subscribe at the bottom of this post.

No. 6: Dig into chia pudding

Chia seeds are an incredible superfood: they contain a complete protein (containing all essential amino acids) as well as omega-3s and fiber. They also absorb water efficiently and create a “gel” when soaked. I love this chia pudding for breakfast!

No. 7: Try out cashew butter

For the last two weeks, I’ve been throwing it back to this vegan tzatziki recipe. It goes so well with carrot sticks or gluten-free chips. Another great way to use these versatile nuts is with cashew cheese–try it in three different ways!

No. 8: Reach for classic trail mix

If salads or smoothies aren’t your jam, trail mix is a great way to add those healthy fats into a dry, crunchy snack. Try my recipe, or make your own! BONUS: Go exploring, and bring the trail mix on a nature walk or hike!

No. 9: …Or the best crudité

Guys…I could live on crudité platters. Almonds, veggies, olives, and hummus are the stuff of my dreams! They are great for gatherings, or just a casual picnic date with your love before the weather turns cold. BONUS: Unplug for those parties or dates by leaving your phone at home.

No. 10: And for dessert, coconut ice cream!

If you have a sweet tooth, try out a delicious alternative to dairy with a recipe for Coconut Ice Cream. It’s simple, delicious, and easy! BONUS: Take a self-care night to yourself to detox, relax, refocus, and enjoy a bowl of this healthy treat.

I hope this advice helps you incorporate those healthy fats into your diet! Have tips of your own, or other recipes you love? Share them below in the comments!

xx McKel