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Easy Ways To Include Fat In Your Diet

It's so easy to include healthy fats into food you're already eating!

Of all the nutrients, fats are the ones that have the least effect on raising our glucose. Fat not only doesn't spike your blood glucose, but they create a feeling of fullness (satiation) in your stomach. They are an essential nutrient for your brain. Neural pathways are lined with myelin sheaths that are made of fats and protein which allow electrical impulses to transmit throughout our body that allow us to function and survive. Which is why we suggest incorporating more of them.

There’s so much information out there about fats (as I’m here adding even more to your list). Their effects on our body, good kinds, and bad kinds. Many Americans are still living in the “low-fat” era when Ancel Keys published an inconclusive study of the effects of fat on cholesterol that lead to the low fat diet starting in the 80s. If you don’t already know, that was the catalyst of the obesity epidemic due to food companies replacing fat with sugar so their food still tasted good to consumers.

If you’ve never incorporated fat into your diet you might be lost at what some good examples are so here’s a quick reference if you’re in need of ideas! I also noted some good oils and ones to avoid cooking with.

5%-Full Fat Greek Yogurt


-top with fruit & nuts

-put it smoothies

-make salad dressings with it

-add Bowmar protein powder

Nuts (any and all kinds you’re not allergic to)


-throw on top of yogurt or salad

-make your own nut butter 🤤

Seeds (chia, flax, hemp, pumpkin, sunflower, sesame)

-put on smoothies

-top on salads & soups.. really any meal




-salad dressings


-try to avoid the overly processed cheeses







Extra Virgin Olive Oil

Coconut oil

Avoid cooking with the oils below because they have more polyunsaturated fats that oxidize quickly after being exposed to heat which causes inflammation and damage to DNA:

Walnut Oil

Flaxseed Oil

Macadamia Nut Oil

Avocado Oil

Try to avoid the following highly refined oils that are exposed to chemicals in the refining process, are stripped of their antioxidants, vitamins, and minerals, and highly unstable making them easily oxidized:








Canola (also called rapeseed)




I hope this is helpful for you!



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