Good fat choices?

I don't eat enough fat (I tend to go for low fat ( = low calorie)) food choices and then eat tons of it to fulfill my calorie intake for the day because I have tendency to eat at night when I'm bored... However, I don't eat enough fat (I spray pam in to grill stuff in and... yeah... I grill things in water... and then spray things with oil to give it the flavor. I don't use sauces that often because I don't mind tasting the food itself...etc).  I don't really use oil or sauces in my food dishes so I might start touching my oils more often in the pantry (although I hate increasing the calorie number just because of a very brief flavor that I don't even need that badly...;;)

I can't eat nuts because I eat all of them at once. I used to eat alot of avocadoes but I only want to eat half of it at a time and I know they sorta turn bad if you leave it out. I'm on a 1200-1600 calorie zig zag (-+200 calories daily from my calorie goal though)

Are there any healthy food choices (that aren't avocado/olive oil/nut) that I don't have to worry about spoiling or binging on? I also thought about getting 1-2% milk my grocery store doesn't stock those into tinier bottles (I don't drink milk enough so when I get 1/2 gallon I throw out the entire thing after it expires...). I also don't like drinking my calories ^^;;; that might attribute to this. i started getting light soy milk because it wasn't skim though and still lower in calories (it tastes deliciousss)

I wish there was something I could just eat that has enough fat in it, like a snack, that's healthy. Would some yogurt fit this?

I know that you said that you don't like to drink your calories.  I usually have this mindset, but you have no idea how satisfying a warm glass of milk can do to offset your snacking desires!  I say milk is a good starting option.  Yogurt and cheese are also not bad choices, especially paired with fruit.  finally, if you really want to snack on something solid, I find sunflower seeds and pumpkin seeds are not bad options, because they come in smaller servings per individual seed (as compared to nuts)

Eating sauces on food or cooking with oil doesn't mean you have to cover up the taste of what you're eating - flavors can enrich and enhance each other.

However, if you really just don't like your food with any additional flavors, I'd suggest using a more neutral oil than olive oil, which has a distinctive flavor. Try something like canola or sunflower oil.

Yogurt and cheese are both also good options, and you might look for individual packages of nuts - that way the whole bag won't just be sitting there open.

If you are worried about your fat intake and you don't want to have nuts/ olive oil or avocado, then try to add a spoon of flaxseed or flaxseed oil to your salad or oatmeal. that way, you will eat healthy fats and you will not binge. 

Like WS said. milk and cheese are good options. you could choose 2% Fat or whole milk. 

how about PB and celery as a snack? you could also make a PB sandwich as a snack.

egg yolks will provide you with healthy fats as well.

also, and most importantly, eat wild salmon. it has plenty of omega 3 healthy fats.

Original Post by safina1:

egg yolks will provide you with healthy fats as well.

also, and most importantly, eat wild salmon. it has plenty of omega 3 healthy fats.

Oooh, yes, these are great options too!  Great ways to get in protein as well!

naruelle, I just took a look at your profile and wanted to know if you've gotten your period yet.  If you haven't, I think you should disregard the calorie thing and just focus on healthy fats.  Allow yourself those nuts, and definitely drink those calories!  You're not eating enough to let your hormones regulate your body, and you don't want to regret that later on in life.

naruelle. are you having problems with your hormones or period? if so, please eat lot of healthy fat and dont restrict. nuts and avocados are good for you. I don't know if you are underweight or not I was just answering your question. don't undereat and don't restrict if you have problems with your period/ hormones. 

by the way, don't be afraid to eat one avocado a day. it has a lot of fiber as well. 

yess that's why I'm eating my fats! :D I've been getting my calories in but I keep on forgetting to count my fats! >_< I'm just thinking about adding spoonfuls of sesame oils into alot of my dishes.

my period problem I won't really know until 3 months later (that's when my medication ends... and thus I'm trying to eat more fat!) I was on a semi vegetarian meal plan for awhile but I abandoned that because I suck at counting things...

I might just start grabbing avocadoes again, they are cheap... what should I eat them with?

Nuts I simply can't do because I finished one can of peanuts in like 2 days. a huge can... with lots of sodium. ahahaha. It also leads back to my binging problem which I'm doing really well managing recently! ^^ (which is why I am counting. I either undereat or over eat. I'm trying to find the balance.) I'm eating around 1200-1600 everyday (except I go up to 1800 alot it seems...) just not enough fats I think... how many grams of fat should I be eating for 1400 calories?

Seeds, seeds and more seeds.

chai seeds are a great source of fats.
High in omega 3 fatty acids - The Chia seed naturally contains 60% omega 3 fatty acid.

Poppy seeds can be used as food and its oil which is rich in linoleic acid (an important omega-6 fatty acid), health and protecting the heart against cardiovascular diseases and heart attacks.

seseame seeds have essential oils, linoleic acid LA and gamma linolenic acid GLA (omega 6's), and alpha linolenic acid ALA or LNA (omega 3)

In terms of their fat content, pumpkin seeds are a good way to get both the omega 3 and 6 essential fats needed for hormone balance, brain function and skin health.

Sunflower seeds and oil contain both monounsaturated and polyunsaturated fat – the types of fat that may protect the heart. Clinical studies show that higher unsaturated fat diets may be preferable even to low-fat diets because they lower total cholesterol, low density lipoprotein (LDL) or bad cholesterol, and triglycerides, while maintaining beneficial high density lipoprotein (HDL) cholesterol, which is needed to carry the “bad” cholesterol away.(1-2) • Almost 90% of the fat in sunflower seeds is good, unsaturated fat.

I used to eat sunflower seeds but I'm not sure if I liked them..

well I know I got my fat intake today for sure! I had pizza, fried shrimps, and fries. haha. I also had full on salad dressing + whole eggs so I'm sure I hit my fat intake for the day... I hope.

Are there any convenient fat filled foods that aren't so high in calories (which is an oxymoron...) even if its NOT healthy? I have too many healthy foods anyhoo I need indulgence! :D haha. (except peanut butter/strawberry jam and other spreads...)

Maybe icecream and chocolate... surprisingly I don't really even like chocolate all that much anymore, but if they are there I'll eat it and that's the problem T_T. I did buy snacks today (sandwich cookies which I likee!) and it had 7 g of fat in a package... that's good. :)

how many grams of fat should I be eating again for 1400 calorie avg diet? Thanks for all the help, btw!

y is ur calorie goal so low?

looking on ur profile page ur weight is very low, so y not just eat more+include fats in ur balanced meal plan.

Aim for 60g fat.

Well friends, I must say I do a terrible job counting nutrition (protein, fat, etc. I just eat. haha) but I think I fulfilled my fat intake for today although I have no idea how many grams it was. I ate fish, eggs, salad dressing, fries, cakes, and had rice with sesame oil. Hopefully I can keep this up :)

I guess I'll start adding butter and olive oil and what not and eating sunflower seeds on the side... I also take fish oil pills daily. I really feel like I was eating around 8-20g of fat daily which WAY TOO LOW! (This is rooting back to "wow 40 calories for a 1 tsp of oil that I don't even like? I can have half of a 100 calorie popcorn instead at night!") crazy but yeah. I don't think I care that much anymore so I'll just put cheese and butter and oil on my food... even if its not good for you I think everything in moderation is good right?

Your calorie intake is way too low. 1400 is a weight loss intake. If you don't have your period, you bodyweight/fat levels are likely too low for your body, so you should not be trying to lose any more weight, and likely you need to gain some weight back on in order to be healthy.

I did gain weight, probably not enough weight but I did. I talked to 4 doctors and none of them suggested gaining weight, they said i was in a good weight zone and it was probably from rapid weight loss and unless I gained alot of weight it wouldn't do me any good anyhow. They told me that I should just try to get my body adjusted to this weight. I'm guessing it was because I wasn't eating properly for awhile, definitely not enough fats. Please don't tell me what calorie range I should be eating etc, I just wanted help with fats. I did eat around 1600-1800 today, I have no idea.

Original Post by naruelle:

I did gain weight, probably not enough weight but I did. I talked to 4 doctors and none of them suggested gaining weight, they said i was in a good weight zone and it was probably from rapid weight loss and unless I gained alot of weight it wouldn't do me any good anyhow. They told me that I should just try to get my body adjusted to this weight. I'm guessing it was because I wasn't eating properly for awhile, definitely not enough fats. Please don't tell me what calorie range I should be eating etc, I just wanted help with fats. I did eat around 1600-1800 today, I have no idea.

There's the solution to your problem.

omgoodness, I wasn't even asking about this problem. It's not a solution to anything because I wasn't asking about it in the first place. I appreciate your help but that's not what I'm asking for. I feel like I eat a too low fat of a diet for my general health and I wanted to know good fat choices. I've talked to many doctors already and I've been doing what they told me so please, cut it out.

Avocado is a good choice>>>>on salads, in sandwiches, in omelets, etc.  Bananas have fat.  Eggs.  Try raw unsalted almonds as well.  Add PB to fruit and rice cakes. 

That's how I usually try to get my fats in :)