Nutrition Essentials – Healthy Fats

Let’s be honest, fat is essential. There is a reason why they are referred to as “essential fatty acids” or EFA’s if you’ve ever heard that. They help with a variety of things such as cardiovascular health, improve your body composition and help you “feel good” by helping to alleviate depression. Here’s a balanced way to look at healthy dietary fats.

There are (3) different kinds of fats: Monounsaturated, Polyunsaturated and Saturated. (Trans fats occur in processed foods … they are man-made .. not good!) Let’s keep this simple – a variety of foods contain different kinds of fats like the ones listed above. So do just that, eat a variety of healthy fats throughout each day/week/month etc. Here are some of my favorites:

  • nuts (almonds, walnuts, pecans, cashews, etc. remember… variety is good)
  • seeds (sunflower, pumpkin, hemp, chia, flax…)
  • avocado (homemade guacamole!)
  • fish (such as salmon)
  • coconut flesh (like unsweetened shredded coconut)
  • whole eggs and grass-fed meats… YUM


We need healthy fats in a balanced diet so enjoy them frequently and enjoy a variety of them. Have you ever been in a bit of a slump? Maybe a little fish oil supplement full of omega-3’s will boost you back up! Do you keep getting sick or testosterone levels a bit low? Try some heart-healthy and immune boosting fats! Can’t lose those last few pounds of body-fat? Healthy fats have been shown to boost fat metabolism!

Try to have some at each meal and if you’re meal is a bit high in healthy fats, consider having a little less carbohydrates but as always, keep that protein intake up!
If you have any questions, feel free to email me!


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