Cooking,  Health,  Life

10 Quick & Easy Healthy Fats to add to Your Diet

A lot of people who are busy and want to eat healthy try to cut as much fat out of their diet as possible.  They go for low fat microwave meals, buy margarine instead of butter and avoid full fat foods at all cost.  If you are one of those people I’ve got bad news for you – you’ve been doing it all wrong.

Fats are essential nutrients and by sticking to only low fat foods you are depriving your body of these essential nutrients.  Not to mention these processed low fat foods usually sub other ingredients that are just as bad – if not worse – for your body. In the long term this can lead to growth problems, high blood pressure, problems with your vision and much more.

The good news is that all these nasty effects can be avoided by bringing healthy fats back into your diet.  In this article I’ll help you do exactly that by listing 10 of the healthiest fat sources that money can buy.  The best part about these fat sources is that each one is quick and easy to implement into your diet and won’t have too much of an impact on your busy lifestyle.  So have a quick browse of this list, select a few of the fat sources and start adding them to your diet today.

1) Avocado

Fat In Avocado:

  • 14.7g of fat per 100g.
  • 21.4g of fat per cup.

Fat Mix In Avocados:

  • Saturated Fat = 15.5%
  • Monounsaturated Fat = 71.3%.
  • Polyunsaturated Fat = 13.2%.

Avocados are one of the top natural sources of monounsaturated fat.  They also contain good amounts of dietary fiber, potassium, vitamin B5, vitamin B6, vitamin B9, vitamin C and vitamin K.  To add avocado to your day simply chop one into quarters, peel the skin off, then take a quarter with you as a healthy snack which can be enjoyed at any point during the day.

2) Butter

Fat In Butter:

  • 81g of fat per 100g.
  • 21.3g of fat per 25g serving.

Fat Mix In Butter:

  • Saturated Fat = 68.1%
  • Monounsaturated Fat = 27.9%.
  • Polyunsaturated Fat = 4%.

Butter is a brilliant source of healthy fats, chloride, sodium, vitamin A and vitamin D.  The best part is it can quickly be added to almost any of your daily meals.  One of the quickest and easiest ways to add butter to your day is to chops some chicken and vegetables into chunks, warm up some butter in the frying pan and then fry the chicken and vegetables for a few minutes.

3) Cashew Nuts

Fat In Cashew Nuts:

  • 43.8g of fat per 100g.
  • 15g of fat per quarter cup.

Fat Mix In Cashew Nuts:

  • Saturated Fat = 19.8%
  • Monounsaturated Fat = 60.3%.
  • Polyunsaturated Fat = 19.9%.

Cashew nuts contain a good mix of all three healthy fats and also contain more than 20% of the RDA for copper, magnesium, manganese and phosphorus.  Incorporating cashew nuts into your diet is very easy.  Simply buy a bag, carry them with you and then grab a handful whenever you get hungry.

4) Coconuts

Fat In Coconuts:

  • 33g of fat per 100g.
  • 133g per average sized coconut.

Fat Mix In Coconuts:

  • Saturated Fat = 94.3%
  • Monounsaturated Fat = 4.4%.
  • Polyunsaturated Fat = 1.3%.

Coconuts are an exotic snack and a great source of natural fats.  They are also a fantastic source of the minerals copper, iron, manganese, phosphorus, potassium and selenium.  Whilst preparing a whole coconut from scratch is definitely not a quick and easy way to get your fats, most supermarkets sell bags of dried, chopped coconuts.  If you buy one of these bags and snack on it throughout the day you will have be able to include coconut in your diet without any time consuming preparation.

5) Extra Virgin Olive Oil

Fat In Extra Virgin Olive Oil:

  • 100g of fat per 100ml.

Fat Mix In Extra Virgin Olive Oil:

  • Saturated Fat = 14.3%
  • Monounsaturated Fat = 78.6%.
  • Polyunsaturated Fat = 7.1%.

Extra virgin olive oil is believed to be one of the main drivers behind the health benefits of the Mediterranean Diet.  Not only does it contain an optimal mix of natural fats but it also one of the only food sources of the phytochemical group – tyrosol esters.  Extra virgin olive oil is extremely versatile and can be added to many different meals pretty easily.  It takes less than a minute to add it to salads or use it to dress cooked meats.

6) Flaxseeds

Fat In Flaxseeds:

  • 42.1g of fat per 100g.
  • 4.4g per tablespoon.

Fat Mix In Flaxseeds:

  • Saturated Fat = 9.1%
  • Monounsaturated Fat = 18.9%.
  • Polyunsaturated Fat = 72%.

Flaxseeds are a brilliant alternative snack to nuts and are loaded with the essential nutrients copper, dietary fiber, magnesium, manganese, phosphorus and vitamin B1.  When it comes to eating flaxseeds you can snack on them straight from the packet or add them to yogurt for a crunchy treat.

7) Lamb

Fat In Lamb:

  • 9.8g of fat per 100g.
  • 14.7g of fat per 150g serving.

Fat Mix In Lamb:

  • Saturated Fat = 43.6%
  • Monounsaturated Fat = 46.3%.
  • Polyunsaturated Fat = 10.1%.

Lamb is an extremely tasty meat and a great alternative if you are getting a little bored with beef.  It is packed full of many health boosting nutrients including phosphorus, selenium, vitamin B3, vitamin B12 and zinc.  Both lamb chops and lamb steaks are extremely easy to prepare.  You simply fry them for three minutes on each side and enjoy.

8) Tinned Sardines

Fat In Sardines:

  • 12.4g of fat per 100g.
  • 18.6g of fat per 150g serving.

Fat Mix In Sardines:

  • Saturated Fat = 25.8%
  • Monounsaturated Fat = 47.2%.
  • Polyunsaturated Fat = 27%.

Tinned sardines are a bit of an acquired taste.  However, if you can get used to their flavor they are an excellent source of phosphorus, vitamin B2, vitamin B3, vitamin B6, vitamin B12 and vitamin D.  Tinned sardines require very little preparation.  Simply open the tin, rinse the sardines and add them to a salad.

9) Walnuts

Fat In Walnuts:

  • 65.2g of fat per 100g.
  • 16.3g of fat per quarter cup.

Fat Mix In Walnuts:

  • Saturated Fat = 9.9%
  • Monounsaturated Fat = 14.3%.
  • Polyunsaturated Fat = 75.8%.

Walnuts are a thick, filling nut and contain high levels of copper and manganese.  To add them to your day simply keep a bag close by and when your stomach starts rumbling eat a few.

10) Whole Milk

Fat In Whole Milk:

  • 3.3g of fat per 100ml.
  • 7.9g of fat per cup.

Fat Mix In Whole Milk:

  • Saturated Fat = 64.8%
  • Monounsaturated Fat = 28.2%.
  • Polyunsaturated Fat = 7%.

Whole milk is an extremely nutritious drink and contains over 10% of the RDA for calcium, phosphorus, potassium, selenium, vitamin B2, vitamin B12 and vitamin D.  To take advantage of all its nutritional goodness without taking too much time out of your day simply pour yourself a glass before you go to bed.


No matter how busy your current lifestyle is, you should be able to find time to add these healthy fats to your diet.  Snacking on nuts takes a minute at the most and adding extra virgin olive oil to your salads takes virtually no time at all.  For such a small investment of your time, there really is no excuse for failing to include healthy fats in your diet.

Meet Ashley, a talented graphic designer, devoted partner, and proud mom to a sweet toddler. After years of working in the design industry, Ashley decided to take a break and focus on her new family. She's been adjusting to life as a stay-at-home mom, finding joy in watching her little one grow and learn. After the birth of her child in March 2022 and a full year of recovering from birth injuries, Ashley decided to take control of her health and restart her weight loss journey. She has been sharing her progress on her blog, offering tips and advice for others who are also trying to get back into shape since 2018, and is excited to jump back in. In addition to her weight loss journey, Ashley loves to write about all aspects of mom life on her blog. Ashley shares her experiences and knowledge with other moms who are also navigating the challenges of motherhood. With her graphic design skills, Ashley creates beautiful and inspiring posts that keep her readers coming back for more.

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