6 Ways to Add More Healthy Fat Into Your Diet - Healthy Fat Series Part 2
Do you feel confident in your knowledge about dietary fat? If not, check out part 1 of our Healthy Fat Mini Series, where we dive deeper into what fats are, the food sources for different fats, and all the fat sources commonly found in the Mediterranean diet. If you've already read that article, or already feel confident in your fat knowledge, then keep reading!
Healthy fats are so important for our body and for optimal health, but making sure you're getting enough of the right sources of fats can be difficult and hard to navigate. In this article, I’ll cover how you can explore and try out different fat sources in the kitchen and ways to cook that incorporate lots of healthy options.
How To Add More Healthy Fats Into Your Diet
1. Cook with extra virgin olive oil
Extra virgin olive oil is a great oil for cooking and research even shows that it is one of the healthiest oils to cook with (1). You can use it to pan sear fish, roast veggies, or saute practically anything.
2. Add nuts and seeds as a topping
Nuts and seeds can be used as a perfect topping to add some crunch to any salad, smoothie bowl, or even soup.
3. Make your own salad dressing
Making your salad dressing at home allows you to know exactly what's going into it. Extra virgin olive oil is the perfect base for any salad dressing, just add an acid like vinegar or lemon juice, as well as some fresh or dried herbs, salt, and pepper.
4. Choose fatty fish
When choosing your protein for a meal, fatty fish is a great option to get healthy omega-3’s into your diet. You can quickly prepare it by baking or pan searing. To get a little extra fat in, try brushing some extra virgin olive oil on the fish before cooking to get a delicious crisp outside with an added healthy benefit from the oil.
5. Make your own trail mix
Trail mix is a great way to pack more fat into your snacks throughout the day. Combine 2 types of nuts of your choice (peanuts, almonds, walnuts, hazelnuts, pistachios, etc.), along with some dried fruit (raisins, dried mango, dried apricot, etc.). This is a great sweet and salty snack to help keep you energized and full in between meals. Just make sure your dried fruit is oil and sugar free!
6. Add extra virgin olive oil to your dips
Extra virgin olive oil is a great addition on top of dips and spreads. It gives a rich flavor to any dish. Try adding a drizzle of EVOO to your hummus, guacamole, or artichoke dip.
There are endless ways to add fats to your diet and these are only a few. These recipes should help you start thinking outside of the box and give you the inspiration to incorporate more healthy fats into your diet. Buon appetito!
Written by Isabelle Hammack
Reviewed by Kelly Powers, MA, RDN, a Registered Dietitian Nutritionist who takes a holistic approach to nutrition and health. Kelly is a recipe developer with a food blog highlighting whole foods, simple recipes, and her life in San Francisco. She’s the creator of 52 Weeks, a weekly meal plan program that helps users get back in the kitchen and feed themselves well. Kelly is also a co-founder of Olivaio.
Frequently Asked Questions
Q: How can I add more nuts and seeds to my diet?
A: You can add nuts and seeds as toppings to add some crunch to any salad, smoothie bowl, or even soup. They can also be crushed and used to crust fish or chicken when baking or pan searing.
Q: How can I use more extra virgin olive oil in my diet?
A: Extra virgin olive oil is a great oil for cooking. You can use it to pan sear fish, roast veggies, or sauté practically anything. Extra virgin olive oil is also a great addition on top of dips and spreads.