Healthy Fats & Carbs for 30 Days
Choose a shake for one or two meal occasions
Note: A shake made on its own with just water and no additional foods is
a snack, and is not a substitute for a full meal.
Avocados
Avocados
Avocados continue to be one of the best fatty foods to eat and with good reason. They are extremely high in fat, but it’s a monounsaturated fat that is great for your body. Avocados are high in calories, but they’re also high in fiber and potassium. They’ve been shown to lower bad and raise good blood pressure, two important factors in cardiovascular health. This fruit (yes, it’s a fruit) also contains antioxidants, one of which promotes good eye health.
Although a lot of people really enjoy the taste and texture of avocado, there are many who don’t. But that shouldn’t stop you from adding it to your diet. You can sneak thin slices of avocado in a veggie-filled wrap, add small pieces to salad, make it a spread with other ingredients, use in place of mayo, add it to pasta dishes, or make guacamole. You can alter the flavor (with a bit of garlic or lemon) without taking away from its goodness.
Olive Oil
There’s a reason people go on a Mediterranean-style diet—it’s very healthy, rich in nutrients, and can help you lose weight. One of the main components of this diet and the reason it’s so effective, is the use of olive oil in all kinds of dishes. Olive oil is another fatty food that’s full of the good stuff, monounsaturated fats. It’s used daily in many homes and authentic Mediterranean-style restaurants as it works well in a range of meals. Luckily, it’s super versatile, so you can easily add this oil to your diet and reap the benefits of doing so.
So what are the benefits? It’s been connected to reducing the risk of certain types of cancer, lowering blood pressure, the risk of developing cardiovascular diseases, and even aiding in better blood sugar control for diabetics. More studies are needed, but olive oil has also been linked to reducing the risk of rheumatoid arthritis, type 2 diabetes, and preventing the development of osteoporosis. Research is still ongoing and it seems that the more studies they conduct, the more potential and proven benefits there are to consuming a diet rich in olive oil.
Nuts (10-12 nuts is a serving)
Nuts are often overlooked because of their high fat content, but they actually offer many health benefits. Just a small handful packs a big punch of monounsaturated fats and omega-3 fatty acids. According to the Mayo Clinic, monounsaturated fatty acids can help reduce the risk of heart disease by improving heart-related risks like lowering cholesterol and possibly normalizing blood clotting. Another good thing about nuts is that they’re filling and contain a lot of protein, so it really maximizes what you can get from just a handful of them.
On top of the health benefits for your heart, nuts have been shown to do many other great things for your health. For instance, nuts may decrease the risk of several types of cancers, reduce stress, help lose or maintain weight, protect bones, improve skin, and even potentially encourage brain health and function. Not all nuts offer the same benefits, but most of them are full of nutrients you’ll benefit from. They might be high in fat, but almonds, pistachios, cashews, walnuts, pecans, and several others make a fatty but heart-healthy snack. Go for unsalted, roasted, or raw to avoid the high sodium content found in salted nuts.
Flaxseed
Flaxseed is a super healthy fatty food that is rich in omega-3 fatty acids, fiber, and phytochemicals. The high amount of nutrients within flaxseeds have been proven to help improve health in several different ways, which is why it’s no wonder that health-conscious people have been reaching for and sprinkling flaxseed in their meals. A small amount goes a long way and it’s such an easy thing to add to your protein shake or smoothie after a workout or as a meal replacement. One of the best things about flaxseed is that research has tied it to the ability to significantly decrease blood pressure.
The health benefits of flaxseed don’t stop at heart-healthy. Many studies link these seeds to a reduced risk of skin cancer and liver disease, lower cholesterol (in men only based on research to date), improved digestion, lower bad cholesterol, and reduced inflammation. On top of the physical benefits, flaxseed has also been connected to reducing the risk of mental illness, specifically depression. According to the Mayo Clinic, ground flaxseed is better than whole flaxseed because your body won’t digest the whole seeds, preventing you from benefiting from the many healthy components of this food.
Almond Butter
Sometimes it’s hard to wrap your head around how something fatty can be healthy for you and could help you lose weight. But there are a lot of high-fat foods that are good for you as part of a healthy, balanced diet. This is the case with almond butter, a food that is high in healthy fats and other nutritional components. Almond butter has been linked to improved bone health and energy while reducing the risk of cardiovascular disease, regulating blood sugar levels, and protecting your skin.
Even just a small serving of almond butter (i.e., the amount you’d put on toast) contains many nutrients that will benefit your health, including a high dose of vitamin E. Since almonds contain fiber, you’ll also feel full for longer. This can really help people who love snacking because their hunger will be satisfied with just a small amount. When purchasing almond butter you should look for the same things you would for peanut butter. Look for natural almond butter that isn’t high in sugar or sodium and that doesn’t contain artificial ingredients and additives.
Chia Seeds
Chia seeds are teeny tiny little seeds, but they are packed with tons of great health benefits. While they’re touted as a great superfood, it’s often warned not to eat too many at a time because they are considered a “fatty” food. Healthline points out that an ounce of chia seeds contains about 9-grams of fat. The source also notes that while “almost all the carbs in chia seeds are fiber, the majority of calories in them actually comes from fat.” In fact, when looking at their calories, about 80-percent of them come from fat content which means they are a really good high-fat plant food.
Don’t freak out if you’ve been eating lots of chia seeds! While the rule of thumb is to just consume about a pinch of seeds at a time, the fats they are loaded with are heart-healthy omega-3 fatty acids called ALA, says Healthline. In addition to improving heart health, they’ve also been known to lower blood pressure and provide anti-inflammatory benefits.
Hemp Seeds
Excellent Source of Magnesium
Magnesium supports muscle function and, along with sodium and potassium, helps balance electrolyte levels in the body. It also plays an important role in carbohydrate metabolism, assisting your gut in breaking down carbs into the glucose your body needs for fuel. Many people tend to be deficient in this vital mineral, and just a one-ounce serving of hemp seeds contains 192 mg of magnesium, about half of your recommended daily value.
Rich in GLAHemp seeds contain several types of fatty acids, but the most important one is GLA (gamma-linolenic acid), which helps regulate hormone levels in the body by supporting prostaglandin production. The proper amount of GLA in your diet can reduce symptoms associated with diabetic neuropathy, rheumatoid arthritis, allergies, ADHD, some forms of cancer, high blood pressure, acne, and eczema. Though the omega-6 fatty acids in GLA can be harmful in large amounts, moderate consumption is actually very beneficial to our bodies.
Tahini
MCT Oil
MCT Oil is a supplement that has become popular among athletes and body builders. The popularity of coconut oil, high in MCTs, has contributed to its use.
As the name suggests, medium-chain triglyceride (MCT) oil contains medium-length chains of fats called triglycerides. Due to their shorter length, MCTs are more easily digested than longer-chain fatty acids found in many other foods.
MCT oil is most commonly extracted from coconut oil, as more than 50% of the fat in coconut oil comes from MCTs.
MCT oil has been shown to increase the release of two hormones that can promote the feeling of fullness in the body: peptide YY and leptin (2Trusted Source).
One study found that people taking 2 tablespoons of MCT oil as part of their breakfast ended up eating less food for lunch compared to those taking coconut oil (3).
The same study also found a lower rise in triglycerides and glucose with MCT oil, which may also influence the feeling of fullness.
Coconut Milk
Coconut milk comes from the white flesh of mature brown coconuts, which are the fruit of the coconut tree.
The milk has a thick consistency and a rich, creamy texture.
Thai and other Southeast Asian cuisines commonly include this milk. It’s also popular in Hawaii, India and certain South American and Caribbean countries.
Coconut milk should not be confused with coconut water, which is found naturally in immature green coconuts.
Unlike coconut water, the milk does not occur naturally. Instead, solid coconut flesh is mixed with water to make coconut milk, which is about 50% water.
By contrast, coconut water is about 94% water. It contains much less fat and far fewer nutrients than coconut milk.
One cup (240 grams) contains (1):
- Calories: 552
- Fat: 57 grams
- Protein: 5 grams
- Carbs: 13 grams
- Fiber: 5 grams
- Vitamin C: 11% of the RDI
- Folate: 10% of the RDI
- Iron: 22% of the RDI
- Magnesium: 22% of the RDI
- Potassium: 18% of the RDI
- Copper: 32% of the RDI
- Manganese: 110% of the RDI
- Selenium: 21% of the RDI
Avoid the following, as these are foods that in many cases
are not beneficial to overall wellbeing:
• Artificial sweeteners (e.g., sucralose and aspartame)
• Alcohol
• Coffee
• Dairy
• Wheat- and gluten-containing foods
• Soy (fermented soy such as organic, non-GMO tempeh is
an acceptable vegan protein option)
• Eat every 4 hours.
• Every meal should have a balanced plate
of vegetables, lean protein, nutrient-rich
carbohydrates and healthy fats.
• Include healthy snacks as needed to help
maintain energy throughout the day.
• Drink plenty of water to stay hydrated and
to support normal bodily functions, like
digestion.
Note: Try to drink at least half of your body
weight in ounces of water each day.
• If you are hungry, add more vegetables, healthy fats and/or nutrientrich
carbohydrates to your shakes or meals.
• Exercise! Keep moving and try new activities.
• Prioritize getting quality sleep.
• Connect with nature and practice mindfulness or meditation.