A common myth when looking to lose weight and improve your health is that you need to cut out high-fat foods from your diet. In fact, there are many healthy high-fat foods that will lead to satiety and weight loss when used in the right portions. Moderation in your diet is key when looking to lose weight and that includes dietary fats.
See some of my favourite high-fat foods below to incorporate into your diet today!
Serving Size: 1/2 of a small avocado or 1/4 of a large avocado
The next time you are wondering if you should add avocado to a salad or sandwich, the answer is yes! Avocados contain healthy, beneficial fats that will help keep you full between meals. They are rich in a variety of nutrients including fiber, folate, Vitamin C, Vitamin E and B Vitamins and taste delicious.
Serving Size: 2 tablespoons of ground flaxseeds
Ground flaxseeds are rich in fiber and omega-3 fatty acids. The fiber and healthy fats in flaxseeds increases satiety and is beneficial for cardiovascular health as well as weight management. Ground flaxseeds are easy to add to salads, smoothies and baked goods. Tip – be sure to store your ground flaxseeds in the fridge to ensure their oils do not spoil.
Serving size: A small handful or about 1 ounce
One ounce of pistachios contains 11 grams of unsaturated fats and only 1.5 grams of saturated fat. Pistachios are high in antioxidants and fiber and are known to reduce LDL cholesterol levels. Pistachios are a great snack and will keep you full for hours. Try a small handful of pistachios paired with your favourite fruit.
Serving size: about 10 olives
Olives and olive oil are great sources of healthy fats to add to your diet. Olives are also high in antioxidants meaning they protect our cells and assist our immune system function. Cold pressed olive oil is a healthy replacement for traditional vegetable oils that are bleached, highly processed and lower in nutrition.
Serving size: a small handful or about 1/4 cup
Almonds contain 9 grams of unsaturated fat per serving and they are high in fiber, vitamin E, manganese and magnesium. Almonds make for a great snack on-the-go or as a topper on fresh salads.
Serving size: 1 tablespoon
Sesame seeds are fun to add to salads, poultry dishes and side dishes and they are high in healthy fats, B vitamins, fiber and calcium. You can also use sesame oil in your cooking to reap the same nutritional benefits from this nutrient-packed seeds.
Simple Homemade Trail Mix
Recipe makes 4 servings
- 1 cup almonds (unsalted, raw)
- 1 cup peanuts (unsalted, raw)
- 1/2 cup pumpkin seeds
- 1/4 cup raisins
- 1/4 tsp salt
- Optional add ins: cashews, pecans, hazelnuts, dark chocolate chips, coconut flakes, dried fruit
- On a large frying pan, toss almonds with salt and toast over medium heat for 2-3 minutes. Add peanuts and toss until nuts start to brown. Remove from heat and transfer to a large bowl.
- Add pumpkin seeds and raisins and stir to combine. Store in a glass container with a fitted lid. Enjoy!
Like what you’ve read? Check out my favourite grain-free flours here.