Hello Healthy Fats!

A day without chocolate is like a day without sunshine  ...just keeping it real ✌️I eat a few squares of quality dark chocolate every.single.night! A healthy life is a balanced on, am I right?! #treatyoself #darkchocolate #balance #veganfoodshare #glutenfree #vegan

A healthy diet is a balanced one. Of course, you guys already know that! I always try to make sure that my diet is balanced. I focus on eating fresh fruit and veggies, I make sure to get enough protein, I choose natural foods over processed ones, and I nosh on gluten free grains. But for some reason I’ve neglected my healthy fats… until recently, that is! In my Nutrition and Food Science class I learned all about the importance of getting enough FAT in your diet. Fat is an essential macronutrient that helps to suppress appetite, helps you absorb certain vitamins (A,D,E & K), promotes soft, healthy skin and is essential for proper brain, nerve and heart function. Clearly, healthy fats are a must! 

So, for today’s post I want to share with you my favorite sources of healthy, nourishing fats


Avocado. Who doesn’t love avocado?? It’s a lovely shade of green, it’s creamy, satisfying, delicious and… it’s a superfood! I eat avocado with gluten free toast and an egg for a yummy breakfast, slice some up with my garden salad at dinner, or I pair it with my tacos and salsa. I’ve even made dark chocolate avocado cookies! Avocado is a great source of plants-based fat.


Egg yokes. Whatever you do, DON’T throw out the yoke and make an egg-white omelet!! I can’t stand when people do that… but I’m not one to judge. I used to do it all the time, thinking I was being smart and saving calories. Little did I know that ALL of the fat soluble vitamins in an egg were found in the yoke and that that’s where majority of the calcium, folate, thiamine, and vitamin B6 and B12 were found. Now I always eat the yokes and I feel SO much better doing so.


Nuts. I’m not a huge nut person… I’ve always preferred PB2 (powdered peanut butter) because it’s high in protein, low in calories and I can eat a decent sized amount without worrying about it. But now I mix it with real peanut butter for my morning toast or oatmeal, just to make sure I’m getting enough fats. And guess what? It’s so much more satisfying! Also, I eat a nut-based snack bar almost everyday in the afternoon to tie me over between meals.


Salmon. I’m a salmon lover! It’s the loveliest shade of pink and it’s so nourishing. I just made some the other night with friends and I enjoyed every bite of this fatty fish. Salmon is high in Omega 3 Fatty acids which are essential for healthy brain function. Salmon is also naturally high in protein, making it the perfect main-dish. Pair it with a side of fresh veggies and some starchy potatoes and you’ve got quite the balanced meal!


Olive oil. Hello Mediterranean diet! Olive oil truly is a superfood. It’s loaded with mono-unsaturated fats which are good for your skin, hair and even your heart. Olive oil helps to reduce cholesterol, as well. It’s perfect drizzled on a salad or sautéed up with some green beans. YUM! 


Dark Chocolate. My favorite! I ADORE dark chocolate. I eat a few squares every.single.night and I wouldn’t have it any other way. Dark chocolate is lower in sugar than milk chocolate. It also contains antioxidants and plenty of plants-based fats. So, TREAT YOURSELF! Indulge in a little of the sweet stuff. My fave flavor? Theo’s Organic salted dark chocolate. Theo is the only brand I’ve found that’s gluten, dairy and soy free. It’s also vegan… and seriously delicious!

Well, these are just a few of my favorite ways to make sure I’m getting enough fat in my diet! How about you? What are your favorite sources of healthy fats?



  • Reply Susie @ SuzLyfe

    I love healthy fats, particularly because they are just about the only way my body will accept fat! Added fats like butter and oil and cheese are exceptionally hard on my stomach, but I seem to be able to digest avocado and nuts and the like. I love me a runny egg yolk, but I can’t stand it once it is cooked. At all!

    January 19, 2016 at 11:50 am
    • Reply Cailee

      I feel really similarly to you… plants based fats are my fave as my body really doesn’t like dairy… and yes! I love when the yokes are runny. I think my fave way to eat them is when they’re slightly jelly like! hehe, delicious!

      January 20, 2016 at 7:51 pm
  • Reply Dannii @ Hungry Healthy Happy

    That egg and avocado sandwich just looks perfect. I am all about the healthy fats and snack on nuts and seeds every day because of it.

    January 19, 2016 at 12:09 pm
    • Reply Cailee

      Same! I’ve really got into having nuts more! I feel so much better. Also, thank you! The sammie was SO good! Don’t you just love that combo??

      January 20, 2016 at 7:54 pm
  • Reply rachel @ athletic avocado

    i love this! Many people forget the importance of healthy fat in their diet. Salmon and avocado are some of my favorite healthy fats!

    January 19, 2016 at 12:22 pm
    • Reply Cailee

      I love those too! …and IKR?? I can’t believe how long I forgot about them… not that I make it a point to include enough fats in my diet, I feel so much better!

      January 20, 2016 at 7:55 pm
  • Reply Rach @ This Italian Family

    Your avocado & egg sandwich looks SO good! I need to try that pronto! Also, we’re having salmon for dinner! It’s a fav of ours! 🙂

    January 19, 2016 at 11:08 pm
    • Reply Cailee

      Yay!! It’s definitely a fave of mine as well! And thanks girl. It was delicious!

      January 20, 2016 at 7:55 pm
  • Reply Nicole @ Foodie Loves Fitness

    I’m with you on some of these.. I love avocado, dark chocolate & nut butter! I think I eat a serving of nut butter every day with fruit, smoothies or on toast. I alternate with my favorite being peanut, almond or cashew butter 🙂

    January 20, 2016 at 4:25 am
    • Reply Cailee

      I need to get some cashew butter! And yes! I just love these sources of good fats. I feel so healthy and nourished from them!

      January 20, 2016 at 7:56 pm
  • Reply Sky @ Blonde Freedom

    So many people think fats are a bad thing, but they can be so good! I get a lot of my daily fats from peanut butter and eggs! My favorite fat on your list is for sure the dark chocolate!

    January 20, 2016 at 4:58 am
    • Reply Cailee

      YES! Dark chocolate truly is the best! …and yay! I’m so glad that you like these eats as much as me! Nutritious and delicious!

      January 20, 2016 at 7:57 pm
  • Reply Elizabeth Shaw

    Great post! And I’m totally drooling over that yolky egg sandwich! Yum! I love avocados and eggs, as well as almonds! I like to call them my fatty friends!

    January 20, 2016 at 1:39 pm
    • Reply Cailee

      Awww! You’re adorable!! I love that. From now on I’m going to call these healthy foods my “fatty friends!” I love it! <3

      January 20, 2016 at 7:58 pm
  • Reply Sarah @ BucketListTummy

    Great post – I’m all about some fats! My favorites are peanut butter and almond butter, but I also love coconut oil, salmon and whole milk! I have not tried Theo’s yet but I MUST!

    January 21, 2016 at 1:22 am
    • Reply Cailee

      Yum! Sounds like great sources of fat! I can’t eat dairy, but if I could I would definitely go for the higher fat options (2% or whole)… not about that fat-free skim life! haha 🙂

      January 22, 2016 at 4:14 pm
  • Reply Cheyanne @ No Spoon Necessary

    I don’t eat enough healthy fats either, Cailee, so this post is perfect for me! Thanks for the friendly reminder that not all fats are bad for you! All your options look seriously scrumptious! Totally want to eat them all… preferably at once. 😉 Cheers, my dear!

    January 21, 2016 at 4:08 pm
    • Reply Cailee

      Hahaha!! You are so cute Cheyanne! “Preferably at once” 🙂 And yesss! I can’t explain how much better I feel now that I consciously try to eat enough fat!

      January 22, 2016 at 4:15 pm
  • Reply Kat

    I just did a healthy fats post – I love them all! I’m a big avocado lover, but also love hummus, nut butters, plain nuts, chia seeds, dark chocolate and all of the other delicious fats! I definietly don’t go without them in my diet!

    January 21, 2016 at 9:50 pm
    • Reply Cailee

      Yay! I love your fat post as well… faves 🙂 And I def need to eat more chia seeds! YUM… great idea 🙂

      January 22, 2016 at 4:13 pm
  • Reply Chrissy @ Snacking in Sneakers

    A runny egg yolk over some whole wheat toast = heaven. I seriously love eggs so much. And avocado too. And dark chocolate. 🙂

    January 22, 2016 at 1:24 am
    • Reply Cailee

      YES! I just love good fats! I feel SO much better now that I make sure to eat enough of them throughout the day!!

      January 22, 2016 at 4:11 pm
  • Reply Liz

    I think you named all of my FAVORITE healthy fats! They’re definitely all regulars in my weekly diet— we certainly think alike when it comes to eating! I also love coconut oil, especially for baking 🙂

    January 22, 2016 at 1:47 pm
    • Reply Cailee

      I think we do! I always love your eats! …and yes! Coconut oil is so perfect for baking 🙂

      January 22, 2016 at 4:10 pm
  • Reply Ashley@CookNourishBliss

    Yes yes yes! So many of my very favorites on this list! Especially the avocado! Okay and the dark chocolate. And the nuts! haha

    January 22, 2016 at 9:17 pm
  • Reply Jack B.

    Wow, so true!!

    January 23, 2016 at 1:09 am
    • Reply Cailee

      Haha, thanks Jack! Hope that you’re healthy journey is going well! It was great seeing you the other day! Yay for tacos and lots of fruit!

      January 26, 2016 at 2:37 am
  • Reply Togalog

    I love your attitude on these posts!

    January 23, 2016 at 1:13 am
  • Reply Lauren | Just a Pinch

    I love all of these healthy fats! Avocado is a daily part of my diet 🙂 I had to do a diet recall at the beginning of the quarter and was told I’m not eating enough fats. Who would have thought?!

    January 24, 2016 at 4:22 am
    • Reply Cailee

      I feel ya girl! That’s kind of how I found out I wasn’t eating enough… I did this dietary analysis project for my Nutrition and Food Science class… and realized I was eating like half the amount of fats I was supposed to be eating, and I’d eaten like that for at least a year! So now I’ve been eating a lot more healthy fats and feeling SO much better! The power of food- it never seizes to amaze me!

      January 26, 2016 at 2:40 am
  • Reply Chelsea LeBlanc

    Great post! Love all of your healthy fats! Love me some salmon, avo, and dark chocolate!

    February 9, 2016 at 4:27 am
  • Leave a Reply