How to increase healthy fat intake. Nutritional advice

Continuing on from my previous post, what are fats and why do we need them, i thought i would answer the question of how to increase your fat intake.


So now you know what healthy fats are and why we need them, but how do you actually eat more of them?

First off, everyone feels best eating different amounts of carbohydrrates or fats. Some people feel best with a moderate fat intake and higher carbohyrate intake and vice versa, but you need both macronutrients for an overall healthy diet and body and mind!

My tips would be to vary your fat sources so that you don’t just eat one type of nut or use just one type of oil, but instead different types so that you don’t get far too much Omega 3 or far too much Omega 6 in your diet.


Nuts, nut butters, seeds, tahini!

Chia pudding – you can vary what flavours you use for the pudding as well as the toppings!

Hummus – real hummus contains alot of oil, so eat some vegetables with hummus or add it to a salad!

Add oil such as flax seed oil (good for vegans to get omega 3), walnut oil, olive oil as a dressing to your salad or when you fry your food.


Make nut/seed crackers i.e its just different seeds, some oil and corn flour and you have a delicious snack!

Make smoothies and add nut butter and/or oil to the smoothies ex flax seed oil (note, don’t overdose on flaxseeds or flax seed oil because of the cyanide in them)

Make an avocado dressing for your salad.

Make your own pesto – store bought ones often contain parmesan.

Add tahini to your sweet potato or as a topping on salad.

Peanut butter and jam sandwiches.

Oven roast vegetables and use olive oil.

Raw balls/bars – use different nuts and seeds!

Add seeds, nut butters etc to your oatmeal/yohurt/chia pudding.


And if you aren’t vegan you can eat salmon and mackerel to increase fat intake, but my recommendation is of course a vegan diet and vegan options/food!


Hopefully this gives you some ideas on how to increase your fat intake if you aren’t eating enough fats!


4 Comments Add yours

  1. This was so informative thank you! ❤ I would really appreciate if you checked out my blog, I've been following you for a couple years and you inspired me to start one hehe ❤


  2. Some good ideas – thank you! I completely forgot about hoummous – so I`m going to have a go at making my own.
    And of course you can`t beat a peanut butter and jam sandwich for a nutritious snack – lovely on hot toast too!


  3. Caroline Smits says:

    Hii Izzy

    I’ve been follow your blogs and instagram since I became vegan in March. It’s good and amazing blogs with a lot of useful information! I’m vegan and I sport a lot, maybe 3-4 times in one week. Most of my daily sports are cardio. sometimes 1-2 times in the week I try to go to fitness to increase my strenghts. So I take proteins. but i noticed If I want to eat a lot of proteins, but I got fats with in. Now my macro is about 55/30/15. So I get more fats than proteins. Actually I want to get less fats, more proteins. Can you give me advice how I can increase proteins and get less fats. like 65/15/20. Or do you have useful information for me?

    Thanks in advance!



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