Did you know that healthy fats are good for us?  We should try our best to get them in at every meal!  Healthy fats are necessary for hormone production, support the health of our brain and help us to feel satiated.

Do you know which ones are good for you? Well here are some of our favorites.

Good Quality Oils

Oils can be a great source of healthy fat, but unfortunately not all oils are created equal.  Many of them are over processed and toxic for the body, so it is important to consider which ones are being used in your food, especially when you are out to eat.  When possible, avoid restaurants that use oils such as canola, soy and corn, and especially trans fats.

Good quality oils include:

-Extra virgin olive oil

-Unrefined organic coconut oil

-Raw flax seed oil

-Raw hemp seed oil

We love cooking with coconut oil as it has a higher heat index than most other oils. Coconut oil is also great in smoothies or green drinks. We use olive oil, flax oil and hemp seed oil on things like salads and veggies.


One of our favorite sources of healthy fat is the avocado.  It tastes great and is easy to add to just about anything!  We love it in smoothies, in salads, with eggs, made into a tasty dip, or sliced up alongside just about anything!

Good Quality Animal Protein

When it comes to animal protein, quality is the most important thing.  Ask yourself (or your farmer), where was this animal raised?  How was it treated?  What was it fed?

When it is possible, choose good/high quality proteins by asking your butcher, shopping at your local farmers market or health food store, and taking the time to read labels.

Some good quality animal proteins include:

-Pasture raised eggs

-Wild caught fish

-Grass fed beef

-Organic poultry

-Wild game

Nuts and Seeds

Nuts and seeds are delicious and easy to travel with!  We suggest choosing nuts that are raw and unsalted, and that don’t contain any added oils or preservatives.  Making your own trail mix is another good option. Visit the bulk section at your local health food store and choose your favorites, mix ‘em up and go!

And don’t forget about nut butters!  A tablespoon of almond butter makes for a great addition to smoothies, with fruit and to bake with.

Whole Fat Dairy

Although dairy isn’t for everyone, it can be a good addition to the diets of those without dairy sensitivities in small amounts.  As with animal protein, you want to make sure that you are choosing good quality dairy from animals that are grass-fed and free of hormones and antibiotics. Always choose full fat.

Some good quality dairy options include:

-Grass fed butter


-Raw, local cheese

-Sheep’s milk yogurt

The best way to ensure that you are eating good quality fats (and a healthy diet in general) is by eliminating processed foods and choosing whole foods whenever possible.

For more information on our clinic or to schedule an appointment, call 574-330-0464. We would love to be part of your health care team!

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