WIAW: Going for Healthy Fats.


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Hii there! How’s your week going? Hopefully, pretty quickly – we’ve got a long weekend coming around here! (which I have to admit, I completely forgot about. Family Day – kind of a random one). But it is Wednesday, which of course means WIAW.

WIAW Thanks to Jenn for hosting!

So although the theme right now is loving your veggies, currently, I’m loving on the healthy fats. I think we can all be glad that we’re past the fat-phobias of yesteryear, right? While trans fats are still something to be avoided, people now accept  healthy fats  with open arms. Which is a good thing, because healthy fats definitely have their benefits:

  • improved blood cholesterol
  • decreased risk of heart disease
  • can help decrease blood sugar levels


All important, considering that February is heart health month! Research also suggests that fats are important for hormone regulation, making healthy fats an absolute priority in my diet right now. So, I’m focusing on including lots of nut butters, salmon and fatty fish, avocado, eggs, dairy, animal protein, coconut and olive oil  – all foods I love, so not a problem for me at all!

So, Monday’s deliciously fat-filled eats:


Breakfast Roasted kabocha squash and rice cakes with guacamole and eggs.

Fats: Avocado, egg yolks, and oil used to roast the squash.


Cheese String Cheese string mid-morning. Fat: dairy.


Smoothie A smoothie made with a frozen banana, almond milk, spinach, North Coast Naturals ISO Protein in Chocolate and Daily Greens, maca powder and spinach.

Smoothie Close Up Topped with Cacao Bliss Coconut Butter crumbles and Peanut Butter Puffins. Fats: coconut butter.


the bottom of a bag of baby carrots:

Carrots And one of Amanda’s Flourless Double Chocolate Chip Muffins.

Muffins Fats: the peanut butter I used to make the muffins.


Spaghetti Whole wheat spaghetti with a doctored-up meat sauce. Basically, a jar of marinara with onions, mushrooms, bell pepper, spinach, garlic and ground chicken added. And some Parmesan added, of course!

Fats: oil that I cooked the veggies in, chicken, Parm.




Yogurt mixed with chocolate casein and topped with Justin’s Maple Almond Butter.

Fats: almond butter.

So I’m definitely working on including fats in each meal and snack, but I’m getting there!

Have a good one!

<— Do you make a point of including healthy fats in your meals and snacks?

<— Savoury or sweet breakfast? I’m sweet 95% of the time, so even I’m a tad confused by that breakfast…

<— Do you usually have a morning snack?


  1. Haha depends on the day for me! Oats/pancakes/waffles are sweet which I love, but i enjoy eggs and toast too, soooo i just love breakfast food in general i think
    Caitlin recently posted..Keeping Things LightMy Profile
  2. Get coconut butter! Ahhh so good
    Andrea @ Pencils and Pancakes recently posted..Paleo Meal PlanningMy Profile
  3. And don’t forget that fats actually help us to absorb more of the nutrients in out food – especially the fat soluable vitamins, caretnoids, antioxidants, phytochemicals and all htose other amazing compounds that work their magic in our bodies. I don’t have the numbers in from of me, but I believe some reasearch suggests absorptions increases close to 80% when fat is included. So I always try to have some fat with everything I eat – especially when I’m eating greens, squashes, and anything colorful and rich in those compounds. And then I envision myself turning into Wonder Woman after super charging my body with all that goodness
  4. Recently I’ve been making a point to include fats at every meal. It makes me so much more satisfied, gives me more energy, and helps with the whole digestion thing. Plus…fats taste GOOD!

    I always have a sweet breakfast unless I am going out to eat- then I have eggs. And a morning snack is a necessity. An absolute necessity.
    Laura recently posted..Spill it, Sundays #4 (and my Boston adventure)My Profile

  5. I have been all about the avocado form of healthy fats, I swear I just crave it.
    Alex @ therunwithin recently posted..Fresh Foam: It’s all about the FoamMy Profile
  6. You are doing such an awesome job on your healthy fats! I think it is definitely an adjustment period. I was always, always a sweet breakfast fan but since making some changes I actually crave my savory breakfasts.
    Amy @ The Little Honey Bee recently posted..Eat Big {WIAW 31}My Profile
  7. I definitely try to include fats in every meal and snack… otherwise I find myself prowling the kitchen a short while later, looking for something more to munch on. It hasn’t been a problem lately, though… especially with my recent obsession with dipping dried fruit in almond butter. So.good.

    And breakfast? Always sweet. I had a few savoury ones when I was on vacation and they just felt weird. Not bad, but not something I’d regularly do.
    Amanda @ .running with spoons. recently posted... almond butter and pretzel truffles .My Profile

  8. Yay, fat! That’s the one thing I’m really mindful of when it comes to selecting my meal/snack choices. I just feel so much better with a lot of butter, fatty cuts of meat, avocados and nuts/seeds in my life.

    I did the WORST nutritional assessment at work the other day. Oh man, prepare to laugh. It was so bad that I’m dedicating a blog post to it.
    Jo @ Living Mint Green recently posted..Allowing The Unexpected To HappenMy Profile

  9. Ohh I love this. Healthy fats are so important and I wish EVERYONEEE knew that. Yay for green smoothies Seems that everyone is loving them these days.
    Erin @ The Almond Eater recently posted..WIAW 2/12/14My Profile
  10. Yay for healthy fats! You know how I feel about those babies now I just loaded up my breakfast with almonds galore and of course coconut milk in my coffee! That chocolate chip muffin looks amazing on here too…I think I have to make them this coming week to have with breakfast. I’ve been digging greek yogurt bowls with a muffin crumbled on top.
    Ang @ Nutty for Life recently posted..Birthday Cake Nut Butter [Bloggy’s First Birthday]My Profile
    • if I can ever get myself to drink coffee, I’ll have to try the coconut milk thing and seriously try the muffins, they are awesome.
  11. I looove the fats! I haven’t always, but I wised up Coconut oil or butter come with every meal, and nut-butters make regular appearance at snack time…

    I’d love to know how you’re getting on with maca? Any noticeable health improvements?
    Cat recently posted..(WIAW) What I Ate Wednesday #21: Cuisines of the WorldMy Profile

    • I have noticed a bit of a difference in my energy levels after I take it, which is nice! Nothing on the hormone front yet though.
  12. Where do you find justin’s almond butter?!? I am in Canada too and can’t find it anywhere!!
  13. I LOVE healthy fats! I eat a good amount each day in the form of avocados, coconut oil, coconut, nuts, eggs, and ghee. I just started incorporating Maca powder into my daily diet and am enjoying it so far. I blend it into my coffee with coconut oil. Sounds gross but when blended it creates a frothy, yummy beverage without sweetener or cream!
    Giselle@myhealthyhappyhome recently posted..WIAW – Tessemae’s is the Bomb!My Profile
  14. Fats are great!! They make my meals so much more satisfying. I love them especially in oils and nutbutters – I’m not a huge fan of egg yolks.
    And as for breakfasts – SWEET! Unless I have a hangover. Then I need SALT and some unhealthy fats
    PS. Your meals look so delicious. I’m drooling!
  15. you had a delicious day of eats!! I loveeeee fats in my food–esp olive oil, nuts, coconut stuff, and almond butter. Mmmm!
  16. I’ve been eating a lot of avocados lately, so that’s been my main source of healthy fats. I love them on salads or smeared on toast or just eaten on their own. So good!

    I always have a morning snack. It’s either a breakfast bar, granola bar or a couple energy bites.

    Love the idea of eggs on rice cakes. Definitely need to give that a try!
    Holly @ EatGreatBEGreat recently posted..WIAW #32 – Sweet Potato Breakfast HashMy Profile

  17. I’m all about avocado in this cold weather! I’ve also been making more of an effort to include fatty fish like salmon. Dry skin be damned…
    Jess @ Keeping It Real Food recently posted..What I Ate Wednesday #149My Profile
  18. YES! you and me both, my friend!

    I’ve made it a key point to add a fat with EVERY MEAL. I even brought a jar of coconut oil to work to add in my coffee. Saying that, it is abit tough mentally and also even physically (by adding it all) but the benefits will come in droves!

    I LOVE your breakfast- in fact, I’m buying an avocado to recreate it. Genius. Double fat. double whammy. Double good.
    Arman @ thebigmansworld recently posted..WIAW- Honey and Cinnamon Gelato HeavenMy Profile

  19. I love healthy fats! I try to get some in with every meal/snack, whether it’s raw nuts, avocado or my latest favorite, coconut manna.

    I pretty much always have a sweet breakfast. Being vegan there aren’t many savory options other than just straight up veggies and I don’t eat tofu so I stick with my sweet breakfasts and prefer them that way–it just doesn’t feel right to not start the day on a sweet note!
    Ashley recently posted..WIAW: Eat Yo VeggiesMy Profile

  20. Love this post! I’m all about the healthy fats and I include them in the majority of my meals/snacks. I need to be better about variety though – sometimes I have almond butter 3 different times in a day. I’ve also been including more questionably healthy fats lately like butter… it just tastes so good lol!

    I didn’t used to always have a morning snack when I was at Brescia because breakfast would tide me over during my 8:30 class until I could eat at 11:30. But now I’m eating breakfast at 6:30 and lunch at 12:30, so now I always need at least one morning snack!
    Chelsea @ Chelsea’s Healthy Kitchen recently posted..Weekend kitchen storiesMy Profile

  21. I fats! Nut butter and nut butter definitely oomph up the meal!
    Matt @ Runner Savvy recently posted..Would You Rather Running Survey #7My Profile
  22. Oh.. how I remember the days where I used to fear fat. Seriously, I swore off peanut butter for 2 years. WHAT.

    I have been incorporating more of them into my diet and I have been noticing some positive effects! Your eats looks delicious.
    Natalie @ lovenataliemarie recently posted..WIAW – Eat All The FoodMy Profile

  23. Such a misnomer that fats make people fat! WRONG. So glad you’re clearing up the myth by example. Not only is your tummy happy but I bet your skin and nails look fab too. LOVE ALL THE FATS!
    Davida @ The Healthy Maven recently posted..Coconut Oatmeal Lace CookiesMy Profile
  24. Nut butter and avocados are the best fat. The more avocado I add to my diet, the less I need nut butter! I used to be obsessed!
    Julie recently posted..WIAW: My relationship (with food)My Profile
  25. Breakfast: SWEET 95 percent of the time. Yum.

    Fats: YES. My favorite food group. Love love them.

    I usually have a morning snack because my classes are intense from 9-1 or 3 every day and I need a pick me up to keep going. Usually it’s yogurt or celery and peanut butter. Healthy fats!
    Sally Rae recently posted..WIAW – One of Those Vegetarian DaysMy Profile

  26. I looooove my healthy fats! They are so important for overall health from reducing inflammation to better skin! And they are so satisfying

    I don’t really have a morning snack and usually opt for sweeter breafasts, I’d say 75% of the time. When I’m out though I almost always go savoury- for some reason I just think I am capable of making most sweet breakfasts better and healthier myself!
    Gabby @ the veggie nook recently posted..chocolate rum (or raspberry) trufflesMy Profile

  27. I don’t usually make an effort to eat fats at every meal; it just sort of happens. I loooove nuts and avocado especially!
    Suzanne @ hello, veggy! recently posted..Chocolate Covered Strawberry Baked Oatmeal for TwoMy Profile
  28. 1. YES! I try to eat healthy fats a lot – I eat at least a 1/4 of an avocado a day and of course mum cooks dinners in oils, and I love love love love love love love nuts and trail mix more than anything.

    2. Sweet breakfast for the win. I tried eating beans on toast/eggs on toast for a while, but porridge/muesli with honey/berries/cinnamon just hits a spot that nothing else can. And I can’t forget my faithful OJ for every morning!

    3. Always have a morning snack. My meal plan/calorie needs require it; but quite honestly I can’t imagine not having something between breakfast and lunch! You’ve gotta keep your brain and body fuelled
    Grace recently posted..How Will I Know When I’m ‘Recovered’?My Profile

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