The importance of giving fat a place in our diets may seem like common nutrition knowledge today.
Fats are also responsible for keeping us full and satisfied for longer periods of time.
What do people mean when they talk abouthealthyhigh-fat foods, though, as opposed to unhealthy ones?
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First of all, it can bedicey to divide foodsinto discrete categories of healthy or unhealthy.
Heres a brief rundown of saturated versus unsaturated fats.
Nutrition and public health experts generally advise either minimizing or moderating your intake of them.
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Avocados
The scoop:One mediumavocadohas about about21 grams of fat.
These creamy, green sources of fat are also bursting with 9 grams of fiber in just one avocado.
Try it:You know what to do here.
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Walnuts
The scoop:With21 grams of fatin a 1-oz.
serving, walnuts are a fantastic source of omega-3 and omega-6 fatty acids.
Theyre also rich in the minerals manganese and copper.
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And if youre feeling extra crafty, try turning this nut into atasty nut butter.
Almonds
The scoop:Nuts in general are packed with fat.
Enjoy a big handful on their own or in trail mix, cereal, and salads.
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Theyre creamy and spreadable, and yet full of all the same nutrients as their unblended counterpart.
And that includes plenty of healthy fats!
For example, there are 16 grams of fat in two tablespoons of bothPBandsunflower seed butter.
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Try it:Spread 2 tablespoons on toast or eat it with fresh apple slices.
Both options are simple, delicious, and nutritious.
of green olives (about 14 olives) has4 grams of fat.
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Try it:Olives are awesome on pizza, pasta, and salads.
But they also make a great addition to a cheese plate, along with some crackers and veggies.
Just one tablespoon of the stuff, a go-to oil in many peoples kitchens, has14 grams of fat.
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Not sure which kind to buy?
Check outthis olive oil buying-guide.
Heck, you could even makechocolatey energy biteswith this versatile little seed.
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filet of Atlantic salmon has11 grams of fat.
Not sure how to cook with it?
Try these20 salmon recipes.
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Dark chocolate
The scoop:A 1-oz.
portion of delicious dark chocolate boasts around11 grams of fat, plus a bonus 2 grams of fiber.
Try it:You probably dont need any help figuring out how to enjoy this decadent treat.
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(Or as a thin, delectable coating for fruit like strawberries or nuts like almonds.)
(What is protein?
This nutrient also contributes to feelings of fullness as well as helping your muscles heal after physical exercise.)
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portion of super-firm tofu.
Try it:There are basically countless ways to incorporate this deliciousness into your life.
For dinner, you’re free to throw together something likesheet pan tofu combined with veggies and chickpeas.
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Find a way to cook with them in this list of excellentedamame recipes.
Sunflower seeds
The scoop:A 2-Tbsp.
Eggs
The scoop:Everyone knows eggs are an inexpensive and easy source of protein.
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And if you dont get rid of the yolk, theyre a great source of fat too.
One extra-large whole egg contains6 grams of fat.
Try it:Honestly, howcantyou eat eggs?Scramble them.Poach them.Boil them.Frittata your heart out.
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Basically, youve got options here.
Try it:If you normally have low- or no-fat dairy, upgrade it and see how you feel.
Hemp seeds
The scoop:Hemp seeds are a lovely, underrated little seed.
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Sweetened or unsweetened shredded coconut flakes pack8 grams of fatper ounce, and a lot of tropical flavor.
But the other forms are similarly high in healthy fast as well.
Keep a close eye so they dont burn.
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Theyve also got a hit of protein at 7 grams.
Maximize the sesame flavor of your food by using both seeds and tahini (sesame paste) at once.
Peanuts
The scoop:With a whopping14 grams of fat per 1-oz.
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serving, peanuts are way more than just a great stadium snack.
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