How to Incorporate More Paleo-Friendly Fats into Your Diet
When it comes to the paleo diet, fats are not something to shy away from. In fact, they’re an integral part of this eating style. The key, however, is focusing on the right kinds of fats. Paleo-friendly fats are those that come from whole food sources and are minimally processed. If you’re looking to enhance your paleo journey or simply want to integrate more of these nutritious fats into your diet, here’s your simple guide to doing just that!
Understand Paleo-Friendly Fats
Before diving into how you can incorporate more paleo-friendly fats, let’s clarify what these fats are. The paleo diet celebrates fats that are as close to their natural state as possible. This includes:
- Fats from grass-fed and pasture-raised animals, including meat, poultry, and dairy (for those who include dairy in their version of paleo).
- Healthy oils, like olive oil, avocado oil, and coconut oil.
- Fats from nuts and seeds, such as almonds, walnuts, flaxseeds, and chia seeds.
- Fats from fish, particularly fatty fish rich in omega-3s like salmon, mackerel, and sardines.
Start with Cooking Fats
One of the simplest ways to get more paleo-friendly fats into your diet is through the fats you cook with. Instead of using highly processed vegetable oils, switch to coconut oil, avocado oil, or ghee (clarified butter). These fats not only add rich flavor to your meals but also have health benefits, from contributing healthy fats to being more stable and less likely to oxidize at high temperatures.
Snack on Nuts and Seeds
Nuts and seeds are excellent sources of healthy fats, fiber, and protein. They make for easy, convenient snacks that can help you stay full and satisfied between meals. Just be mindful of portions, as nuts and seeds are also calorie-dense. A small handful (about a quarter cup) is usually a good serving size. Try mixing up the types of nuts and seeds you eat to get a variety of nutrients.
Choose Fatty Fish
Incorporating fatty fish into your diet is an excellent way to up your intake of omega-3 fatty acids, which are crucial for heart health, among other benefits. Aim to have fatty fish like salmon, mackerel, or sardines at least two times a week. Whether grilled, baked, or pan-seared, these fish can offer variety to your meals while boosting your healthy fat intake.
Avocados Are Your Friend
Avocados are practically synonymous with healthy fat. They’re versatile, delicious, and packed with nutrients. Add avocado slices to your salads, mash them up for guacamole, or blend them into smoothies for a creamy texture. You can even use avocados in baking as a substitute for butter in some recipes.
Don’t Forget About Olive Oil
Olive oil, particularly extra virgin olive oil, is another pillar of healthy fats. While it’s not ideal for high-heat cooking due to its lower smoke point, it’s perfect for salad dressings, drizzling over cooked vegetables, or as a dip for fresh, crusty paleo bread. Its antioxidants and heart-healthy fats make it a staple in a paleo-friendly diet.
Enjoy Full-Fat Dairy (If It’s in Your Paleo Plan)
While not everyone includes dairy in their paleo diet, those who do should opt for full-fat versions. Full-fat dairy from grass-fed animals can be a good source of healthy fats, vitamins, and minerals. Whether it’s cheese, yogurt, or milk, choosing full-fat options ensures you’re getting more of those beneficial fats.
Automate Your Fat Intake
A simple trick to ensure you’re getting enough healthy fats is to incorporate them into your meals and snacks by habit. For example, always cook with a paleo-friendly oil, have a small bag of mixed nuts with you for snacks, and make fish a regular part of your meal planning. Over time, these habits ensure you’re consistently including healthy fats in your diet.
Wrapping Up
Incorporating more paleo-friendly fats into your diet doesn’t have to be complicated. By focusing on whole, minimally processed sources of fats and making simple swaps in your cooking habits, you can easily boost your intake of these nutritious fats. Remember, the goal of the paleo diet is to eat more like our ancestors by choosing foods that are as close to their natural state as possible, and that includes celebrating the role of healthy fats in our diets. So, embrace the avocado, enjoy that salmon, and drizzle that olive oil with gusto!
