I was just wondering if any of you could give me the name of a food or a list of foods that are fairly low calorie, but have a large portion of the calories in it being fat calories. I am having huge problems getting enough fat into my diet, as one of the ways I am cutting calories is by eating non fat yogurt and non fat cottage cheese, fat free cool whip, lots of fruits and veggies, etc. Some days I struggle to get above 15 grams of fat, when I should be eating around 35-40 grams or more. I find myself searching my cupboards for things like peanut butter just to get my fat intake up. Between my hypothyroidism (which my endo and I are in the processing of getting under control) and my low fat intake, I think this is a huge reason that I have not had my menstrual period since April (I know that's bad and puts me at risk for osteoperosis and cancer and stuff...) So, I need a solution, something that won't kill me in calories (like peanut butter does) but will give me the fat I need. Anybody know any foods like this? Much thanks for your help!
Try cooking with canola oil. It's 120 calories per 1 tablespoon, and 100% of the calories are from fat. It has a total of 14g fat, but it only has 1g saturated fat, the other fat is healthy/unsaturated. I use it when I cook chicken/veggies. It has a great flavor too.
Unfortunately, you will not find high-fat, lo-calorie stuff anywhere. Fat is high-calorie. Each gram of fat has 9-10 calories in it! Why don't you try reduced fat yogurt and cottage cheese. They're still lower in calories than the full-fat stuff, but also have SOME fat in it.
Otherwise, if you're okay on the volume of food you are eating, add in some nuts. Peanuts, walnuts, pecans, cashews, etc.... they're fatty but they're good fats! Just get the non-salted varieties.
almonds, (wal)nuts, cashew, oils...
I personally like roasted almonds as my main fat source, and some oil with the salad is fine too.
Use 2% fat cottage cheese instead of the non-fat (per half cup, it's like only 10 calories more).
Throw in 2 tb of walnuts for a nice crunch plus a bit more fat.
I also throw in 2 tb of wheat germ in mine plus 2 tb of dried cherries but that's because I have a bit of a sweet tooth.
I would say olive oil drizzled on anything. Lot of Italian cooking is like that.
Fat is always going to be high in calories ya know.
A lot of the 100 Calorie snack have 3-6 grams of fat per serving. You could start there. I also agree with the others that cooking oils (canola and olive) could add fat to your diet w/out a lot of cals. Olive oil is 100% (good) fat and has only 40 cals per tsp.
Peanut butter, and whole eggs.
Here is a list of items I eat regularly and am still able to easily manage my calorie limit. Be carfeul of servings.
Milk (1 or 2% and sometimes whole in my espresso)
Regular yogurt (plain on fruit is awesome)
Cottage cheese (on fruit again is awesome_
String cheese, munster, havarti
avocados
nuts (pecans and almonds
peanut and almond butter
hummus (contains olive oil, get the creamy kind if you can find it)
granola can have a good deal of fat -- add a little to yogurt.
Salmon -- 3 ounces is less than 200 Calories and loaded with lots of the good fats you need
I use olive oil for cooking almost exclusively but canola oil is also good
Oh and boiled eggs. I eat them nearly every day. At Safeway they have a type that contain omega fats and lutein and they are quite tasty. I can't remember the name....
Why don't you just take Omega 3-6-9 supplements? It sounds like you're eating very healthily, so if you're worried about getting "good fats" this is probably the easiest, lowest-calorie way to introduce them into your diet.
Contrary had excellent advice. Switch from fat free cottage cheese, yogurt, milk, etc. go with the 1% or 2%. I can still eat just as much for almost the same calories but it raises the fat a little bit.
If you are going to cook with oil (which is another good idea), try things like Extra Virgin Olive Oil. Olive Oil has good fats and I think the EV tastes better.
Those are good ideas. Thank you for your advice. I've been
thinking about switching from the non-fat stuff to the 1 or 2%... I
just have to get it out of my head that these things are going to kill
me on calories. 1% cottage cheese is only 10 more calories per
serving and that won't kill me, I don't NEED to run another mile in my
workout to work off those 10 calories. I will try buying those
things at the grocery store this weekend and see how it works.
Thanks for your advice!
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