Healthy Sources of Fats

Growing up (and even now), I remember seeing “low fat” or “zero fat” on so many foods. Fat was the enemy. Now diets like Keto are promoting the consumption of fats for health and amazing body composition. 


We need fats for energy, brain and nervous system function, thermoregulation, transportation of fat-soluble vitamins (A, D, E, & K) and hormone balance. Fats are not evil, but they are also not the sole reason for good health. We need a balance of all the macronutrients and having a good portion and source of fats is essential.


There are different types of fats, and we need a mix of them to be healthy. Unsaturated fats are liquid at room temperature and include monounsaturated, polyunsaturated, Omega 3’s, and OMega 6’s. Saturated fats are solid at room temperature, and despite what we’ve heard about it being bad for us, there is no significant evidence that saturated fat is linked to heart disease.  Consuming both saturated and unsaturated fats is vital for optimal bodily function. There are also trans fats which mostly come from processing it through hydrogenation. Typically you don’t want to consume as much trans fats. Getting your fats from whole, minimally processed foods is the way to go.


  • Nuts and seeds

  • Avocados

  • Coconut

  • Cacao (chocolate)

  • Dairy

  • Eggs

  • Fatty Fish

  • Beef, pork, and lamb

  • Poultry

  • Wild Game

  • Olives and extra-virgin olive oil 

  • Omega 3 supplements – they come in fish, krill, or algae oil


Stick with naturally occurring fats, and avoid refined or processed foods which may have industrially produced fats and artificially hydrogenated fats. Incorporating a mix of fats in your diet also adds taste, texture, and keeps you full. We need fats for energy and hormone balance so be sure to incorporate some fats in each of your meals!

I got my information from my Precision Nutrition Certification Manual. Before starting any supplements, please see your doctor. This post is used as a guide. For more information or if you need dietetic guidance, see a registered dietitian.

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