Gone are the days of fat-free diets in the name of health. It has been shown that some, and certain fats are essential to good health. It’s all about quality. We’ve compiled a list of 5 easy ways to help you incorporate more healthy fats into your diet to get you started.

1. Choose fatty fish

Choose fatty fish (for that omega-3 content!) over beef or pork when you can. Aim to get at least 2 servings a week. Salmon, tuna, and trout are all great choices. Here’s a link to a delicious salmon recipe.


2. Sauté vegetables in healthy oils  

Wondering what types of oils to use? Here are a few examples that can be found in most grocery stores:

  • Olive oil (use medium-low heat, or on dishes that do not require heat)

  • Avocado oil (can use higher heat)

  • Coconut oil (can use higher heat)

  • Canola oil (use more sparingly)


3. Use healthy fats as garnish 

Here’s a link to a sweet potato and black bean taco recipe that uses an avocado and pepita dip as a garnish.  There is a plethora of garnishes with healthy fats.  Here are our favorites:

  • Cubed avocado

  • Olive slices

  • Pine nuts

  • Pepitas (Pumpkin seeds)

  • Sesame seeds

  • Slivered almonds

  • Chopped macadamia nuts

  • Walnut pieces

  • Coconut flakes (unsweetened)

  • Hard-boiled eggs

  • Sardines, herring, or mackerel

  • Anchovies


4. Make more salads 

Make your salads delicious and nutritious by adding garnishes containing healthy fats, and using salad dressings with an olive oil, avocado oil, or sesame oil base.  Here’s a link to a delish kale salad that incorporates olive oil in the dressing, and avocado and pepitas as a garnish. Check out this blog post to learn how to make yummy homemade salad dressings!


5. Snacks with healthy fats!  

Here are some yummy ideas:

  • Guacamole with vegetables and plantain chips

  • Almond or peanut butter on whole-grain crackers

  • Whole-milk plain yogurt (Greek or regular) with fresh fruit and nuts

  • Palmful of nuts (almonds, macadamia nuts, brazil nuts, pecans, walnuts, pistachios, pine nuts)

  • Palmful of seeds (pepitas, sunflower)

  • Hard-boiled egg

  • Hummus with veggies (cucumber, bell peppers, sugar snap peas)

Learn how to build healthy, balanced snacks (that include healthy fats) here.



Log what you eat in your Brook app so you can track how often you successfully incorporate healthy fats into your diet. Tracking keeps your motivated and accountable!

Head on over to the Expert channel in your Brook app to set a healthy eating goal with our Brook Experts focusing on adding healthy fats.

Chat soon 💬