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High Fat Foods That Are Actually Good for You

After all this talk about healthy fats, you may wonder, “what are some actual whole foods that contain healthy fats already in them.” It is unlikely that you’ll a healthy fat by itself, and I’m sure you would like to be able to grab a healthy high fat food that will contain your hunger and be quick and easy to eat.

eggsEggs are a great, quick food to eat. While some may be thinking about a raw egg in a smoothie, you may want to rethink that unless they are organic eggs from your own chicken coop. And we’re not talking about egg whites here, either. They are rather tasteless and you are missing the yolk that has nutrients you need. What is meant is that whole eggs can be cooked quickly and make a great meal for breakfast, lunch or dinner. They contain choline, a B vitamin that helps regulate the nervous system, the brain, and the cardiovascular system. Eating eggs occasionally will help improve your heart.

I like to keep hard-boiled eggs handy in the frig. One can make a tasty, quick snack that gives you the protein and fats you need to make it to your next meal. I also love tossing them into a salad. Yum!


An egg sandwich is a quick meal, cooking 2 fried eggs (in one of the healthy fats) takes less than 5 minutes, put it on a sandwich with some organic ketchup or salsa and you are good to go. On the other hand, what about an avocado spread on two slices of bread with slices of turkey for a fast sandwich and healthier than using mayonnaise.

Nut butter on a sandwich with sliced banana or strawberries is not only healthy but a comfort food many remember. Whether you use the familiar peanut butter or the more exotic almond or cashew butter, you’ll be eating a protein- and fiber-packed meal. Just be sure to pick all natural nut butter with as few ingredients on the label as possible to avoid added sugar or saturated oils. Speaking of nuts, you can also eat some almonds for vitamin E, some walnuts for Omega 3 fatty acids, or pistachios for lutien that are good for your eyes.

And, lastly, oily fish is another whole food full of Omega 3 fatty acids. Tuna salad anyone? Or a sardine sandwich, or how about salmon salad for lunch? When you want a healthy meal, and one that will see you through until dinner, think healthy high fat foods.

If you are trying to lose weight adding healthy fats to your diet is one way to get your body to start dropping those pounds. Try adding 1 tablespoon of coconut oil to each meal and see what happens!

Previous Articles in the Healthy Fats Series

Healthy Eating Worksheet

Take Charge of Your Health!

Changing your eating habits can be tough. But it doesn’t have to be if you take a little time to think it out and create a plan.

This Healthy Eating Worksheet will walk you through the process of creating a healthy eating plan. All you need to do is print it out, set aside some time to complete it, and then fill it out. Then you can create your plan, knowing that you have addressed potential obstacles and came up with some creative ways to handle them.

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About the author

Carma Spence has been experimenting in the kitchen since she was four years old and loves trying out new recipe ideas. She is the author of Bonkers for Bundt Cakes and Your Perfect Pie, as well as author and contributor to several more non-food-related books. With Carma's Cookery, she is taking her passion for empowering people and blending it with her passion for cooking, gift-giving and entertaining.

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