🥑 Real Food Healthy Fats Checklist
(Check off as you shop or meal prep!)
✅ = Rich in healthy fats & mama-approved for satisfying, nourishing meals
🥑 Fruits & Plant Foods
- [ ] Avocados
- [ ] Olives
- [ ] Coconut
- [ ] Unsweetened coconut flakes
🌰 Nuts
- [ ] Almonds
- [ ] Walnuts
- [ ] Pecans
- [ ] Pistachios
- [ ] Cashews
- [ ] Brazil nuts
- [ ] Macadamia nuts
- [ ] Peanuts
🌱 Seeds
- [ ] Chia seeds
- [ ] Flaxseeds
- [ ] Hemp seeds
- [ ] Pumpkin seeds
- [ ] Sunflower seeds
- [ ] Sesame seeds
🫒 Oils & Spreads
- [ ] Extra-virgin olive oil
- [ ] Avocado oil
- [ ] Natural peanut butter
- [ ] Almond butter
- [ ] Tahini
- [ ] Natural nut butter
🐟 Fish & Seafood
- [ ] Salmon
- [ ] Sardines
- [ ] Mackerel
- [ ] Trout
- [ ] Herring
- [ ] Tuna
🥚 Dairy & Eggs
- [ ] Eggs
- [ ] Plain Greek yogurt
- [ ] Full-fat plain yogurt
- [ ] Cheese
🥗 Easy Ways to Add Healthy Fats
- [ ] Add avocado to toast or bowls
- [ ] Sprinkle nuts or seeds over oatmeal
- [ ] Toss vegetables with olive oil
- [ ] Add tahini to dressings
- [ ] Top salads with seeds
- [ ] Add olives to salads, wraps, or grain bowls
💡 Don’t Forget:
Healthy fats can make meals more satisfying and help your body absorb fat-soluble vitamins. A little can go a long way, especially with oils, nuts, seeds, and nut butters.
