Fat Sources to Include in Your Diet

In today's nutritional world, fat is a good thing and used as an energy source in the body. Gone are the days that low-fat products are the healthier option and full-fat options and high-fats foods are the products consumed in the diet. While there are still "good fat" and "bad fat" options, it is important to be wise when choosing the sources of fat to include in your diet. Choosing fats that are high in micro-nutrients and that provide other benefits to your body and health is important to consider. 

• Extra Virgin Olive Oil
• This type of oil is best if used as a dressing or for lightly grilling meat and fish to preserve freshness and flavor.
• Extra Virgin Avocado Oil
• Avocado oil is versatile and can be used for almost anything when it comes to cooking. It has a good taste and doesn't lose it's capacity when cooked with other foods. 
• Coconut Milk
• Be sure to buy coconut milk from a can, not a carton that has added ingredients and sugars to it. After purchasing the correct coconut milk, it is great for making and adding healthy fat to soups and smoothies. 
• Egg Yolks
• Egg yolks are the most nutrient-dense fat that you can consume. You can also use egg yolks for things other than scrambling as well. They can be used to make salad dressings, smoothies and hot coffee as well. 
• Avocado
• Avocado is a great source of potassium and fiber in addition to healthy fat. Avocado is one of the easiest fats to include in almost any meal as it can be mashed, spread or sliced and incorporated into any type of food. 
• Grass-fed Butter
• Although controversial, grass-fed butter is a great source of fat to cook with or add to steamed veggies. 
• Ghee
• Ghee is similar to butter, but has the proteins and lactose removed from it, making it a great fat to cook with when cooking at high heat.
• Coconut Butter
• Coconut butter not only tastes great and is sweet, but is also a good source of manganese, fiber and medium chain triglycerides. 
• Steamed Heavy Cream 
• Although you don't need much, if you need to add something to your coffee, a splash or two of steamed heavy cream adds flavor and some added fat to your cup of coffee.