Branches: Healthy Fats


Daily Serving Suggestion: 3-4

Avocado, avocado oil, butter, coconut oil, fish, flax seed/oil (raw), hemp seed/ oil, grape seed oil, peanut oil, olive oil, nuts and seeds, sesame oil, sunflower seed oil, meat fat (duck)

Like branches of a tree that reach out to the whole canopy, fats in our bodies travel throughout our whole being as well. Fats are critical components that make up the outer membrane of every cell. Fats also surround our vital organs and our brain is made up of 60% fat.

Healthy fats, like olive oil and coconut oil provide energy, regulate body temperature and make hormones. We need fats to help our bodies absorb fat-soluble vitamins like vitamins A, D, E and K. Eating a variety of fats from quality sources is best for providing optimal health. Always avoid hydrogenated oils (see nutrition vampires).

It is equally important to get at least 20% saturated fats from animal products like, milk, cheese, or butter or from coconut oil.

Always avoiding hydrogenated oils (see nutrition vampires).

2 Tbsp walnuts or sunflower seeds

2 tbsp. nut butters or seed butters

1 tbsp olive oil, vegetable oils

1/8 – ¼ avocado

3 tbsp. coconut milk

8-10 medium olives