When you think of fat content in food, does it worry you? Are you someone who embraces healthy dietary fats in your eating habits, or do you always look for fat-free or low-fat options?
As a child, I grew up eating healthy fats, and drank raw cow’s milk, fresh from a local farm, with the cream. My family gave me plenty of Swiss and cheddar cheese. I ate yogurt, freshly ground peanut butter, peanuts and walnuts, and sunflower seeds.
I also remember in the 80s when the health trend was low fat and fat-free everything. Skim milk was in and whole milk was out, and margarine was everywhere while butter had a bad reputation. Everyone was afraid of trans fats and focused on cutting them out.
Why I Stopped Fearing Healthy Fats
As I got older, I followed that trend too—buying skim milk, fat-free fruit flavored yogurt, and low-fat cheese. I avoided butter, used margarine, and soy spreads that were an alternative to butter and margarine. Instead of eating eggs because of the yolks, I opted for egg whites. I also had a strong family history of heart-related issues, which made me even more cautious.
For many years, I used olive oil in my cooking, even though my family never did. I also followed many low-fat diets, and looking back, this may be why I often felt constantly hungry and turned to junk food, sugar, and refined carbs. At the time, I also wasn’t consuming much protein. I didn’t realize how important healthy fats were for fullness, energy and health.
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I really believed that fats were bad and caused weight gain. And, maybe cutting out fats caused me to gain weight.
Now, especially over the past several years, I’ve come to understand that healthy fats can actually support fullness, energy, satisfaction, balanced eating, and are essential for great health. In this post, I want to simplify healthy fats in a way that feels practical and not overwhelming.
Why Healthy Fats Matter
Every nutrient plays an important role in the body. The brain and nervous system especially rely on a certain type and amount of fat in order to function properly.
When essential fatty acids are not consumed in adequate amounts, it can lead to unstable blood sugar levels, which may increase hunger and cravings. This can lead to overeating, and over time, weight gain.
Healthy fats are also one of the most satisfying nutrients in our food. When we cut them out, we often end up compensating with sugar and simple carbohydrates, which can further contribute to weight gain.
Healthy fats also support nutrient absorption. Vitamins A, D, E, and K require fat in order to be properly absorbed by the body.
Without enough dietary fat, it becomes harder to maintain steady energy, balanced appetite, and overall nourishment.
Signs You May Not Be Eating Enough Healthy Fats
If your intake of healthy fats and essential fatty acids is too low, you may experience increased thirst and a constant need to drink water. It can also cause your hair to become thin and dry.
In more severe cases, very low fat intake can affect normal growth during childhood and the teenage years. In females, it can disrupt ovulation and affect reproductive health. Severe deficiencies can also have serious long – term health consequences.
Low-fat diets can contribute to skin issues such as eczema, vitamin deficiencies, persistent hunger, overeating, weight gain, and difficulty maintaining stable energy levels.
Looking back, I experienced years of weight fluctuations, constant hunger, sugar cravings, overeating, and hair thinning and dryness, without understanding the role healthy fats played.
Best Healthy Fats to Add to Your Diet
Healthy fats come from both plant and animal food sources.
Common sources include olive oil, avocados, nuts, seeds, and nut butters. Fatty fish like salmon, sardines, and mackerel are also rich in omega-3 fatty acids.
Natural vegetable oils are often considered key sources of essential fatty acids. Corn, soybean, and cottonseed oils contain a high percentage of these fats. Olive oil provides a smaller amount, but is still commonly used in cooking and salad dressings.
Animal fats such as cream, butter, fish, liver oils, meat fats, and egg yolks contain smaller amounts of unsaturated fatty acids. Natural lard contains a moderate amount compared to other animal fats.
Many processed vegetable fats are hydrogenated, meaning hydrogen has been added to change their structure. This process can reduce their nutritional value.
Some common dietary sources of healthy fats include salad oils, mayonnaise, avocados, and unhydrogenated nuts and nut butters such as peanut and almond butter. These foods can provide both omega-6 and omega-3 fatty acids.
Understanding Omega-3 and Omega-6 Fatty Acids
Omega-6 fatty acids(linoleic acid) are found in oils like soybean and corn oil, as well as mayonnaise. Omega-3 fatty acids(alpha-linolenic acid) are found in foods like canola and soybean oil, and mayonnaise. However, many people consume much more omega-6 than omega-3, which is why balance is important.
Additional sources of omega-3 fats include fatty fish such as salmon, mackerel, sardines, and anchovies, as well as walnuts and fish oil.
The Mediterranean Diet and Healthy Fats
The Mediterranean-style approach to eating focuses on whole foods and healthy fats like olive oil, nuts, seeds, fish, and vegetables. It’s often highlighted because it emphasizes replacing saturated and trans fats with plant-based unsaturated fats, especially extra virgin olive oil, which is commonly used in cooking and salad dressings.
Other excellent sources of healthy fats include nuts and seeds such as sunflower, pumpkin, walnuts, and almonds. Avocados are also rich in monounsaturated fats and are often considered a nutrient-dense alternative to butter and some animal fats.
Balance between different types of fats is important for overall wellness.
Easy Ways Busy Women Can Add Healthy Fats to Meals
Avocados are one of my favorite healthy fats. I first tried guacamole when I worked at a Mexican restaurant in Boston in 2015. It was made fresh daily at tableside and was the most popular appetizer on the menu. The guacamole was made from Hass avocados imported from Mexico.
I love the creamy, buttery texture of avocados and enjoy adding them to salads and sandwiches. When I make a sandwich, I often use multigrain whole wheat bread, avocado or guacamole, eggs, cheese, and spinach.
Olive oil is another staple I’ve used for years in cooking, salads, pasta, meat dishes, and roasting vegetables. I also enjoy tuna packed in olive oil for convenience and flavor.
Nuts like almonds and walnuts can be easily added to yogurt, oatmeal, Greek yogurt, or simply eaten as a snack.
You can also include healthy fats through dairy products like plain milk, cheese, and yogurt. Mayonnaise can be added to salads and sandwiches for extra flavor and fat content.
I have also eaten peanut butter regularly over the years. I grew up with freshly ground natural peanut butter with its natural oils still intact.
One of my favorite snacks is a peanut butter and banana sandwich or a peanut butter and raisin sandwich. Peanut butter can also be added to fruit like apple slices, celery, or carrot sticks for a quick snack.
Overall, incorporating healthy fats into your meals can be simple, practical, and enjoyable even for busy lifestyles.
Healthy Fats Versus Unhealthy Fats
Healthy fats include essential fatty acids that the body needs for overall health and proper function. Unhealthy fats are typically classified as saturated fats and trans fats.
Foods like eggs, dairy, and cheese contain natural saturated fats in varying amounts.
For example, eggs contain a small amount of saturated fat, milk contains a few grams per serving, and cheddar cheese contains more depending on the portion size.
General dietary guidelines often recommend keeping saturated fat intake within moderation as part of a balanced diet.
Seed oils such as soybean, canola, and corn oil are widely used in cooking and processed foods.
These oils are heavily processed and lose all nutrition value during refinement and processing methods such as high heat, which can alter their chemical structure. Highly processed foods often contain trans fats created through hydrogenation.
Trans fats are commonly found in fast food, packaged snacks, baked goods, and processed products.
Choosing whole food sources of fat and limiting heavily processed foods, that contain hydrogenated or partially hydrogenated oils, supports better overall health.
Healthy Fats and Weight Loss
Healthy fats do not cause weight gain. In fact, they can support weight management when included in balanced meals and as part of a balanced diet.
Everyone has different nutritional needs based on activity level, and body size, and overall dietary habits.
Healthy fats are one of the most important nutrients for helping you feel full and satisfied after meals. When meals are more satisfying, it becomes easier to avoid constant hunger and reduce the likelihood of overeating.
When building balanced meals combining protein, fiber, and healthy fats can help support stable energy levels throughout the day and help you stay full for longer periods of time.
On the other hand, overly restrictive diets that significantly reduce calories or essential nutrients often lead to increased hunger, cravings, and difficulty maintaining long-term results.
Conclusion
Healthy fats are not the enemy. They are an essential nutrient your body needs to support overall health, energy, balanced eating, as well as healthy weight loss and maintenance.
They can help busy women feel more satisfied, energized, and supported throughout the day.
If your goal is weight loss, focus on including healthy sources of fat in your meals in a balanced way. If your goal is meeting higher energy needs, fat-rich foods can also help provide additional calories in a nourishing way.
Prioritizing natural sources of fats that contain essential fatty acids while limiting highly processed fats, hydrogenated oils, and trans fats can support overall wellness. Emphasizing balance rather than restriction is key.
The goal is not restriction, but nourishment and long-term consistency.
Healthy fats are something to include with confidence, not fear.
Choose perfection over progress. Always.
This post is for educational and informational purposes only and is based on personal experience and general wellness principles. It is not intended to diagnose, treat, cure, or prevent any disease, nor replace professional medical or nutritional advice. Always consult a qualified healthcare professional regarding your individual needs, or any question you have regarding a medical condition. Or before implementing any information from this blog. Reliance on any information in this post is solely at your own risk.
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