Help! need more fat.

I know this kinda a weird thing to need, but i need more good fats. I hate the taste of grease and  I can not stand even the tiniest bit of butter. I have been trying to work good fats into my diet like: flaxs, nuts and nut butters, hummus ,fish, olives and oil, and soy-milk. but yesterday my caloric break down was only 9% fat. and 45% of my daily amount of saturated.  Anyways, what are some good healthy sources of fat the can pull double duty nutritionally. (like fish high in protein, and good fat, or nuts, high in fiber, and fats) oh, and I don't like avocados.

Can you post what you ate? - it's hard to see how you could have nuts and oils and still only get 9% from fat.

You can have all of my fat that you want LOL

I always have too much fat in my diet and not enough protein. I only have at most 2 T of smart balance or 2 T extra virgin olive oil in my diet and yet my fats are always high. I even use non fat products. So that leaves me a bit preplexed as to why I have way more fats then proteins.

Can you give a typical day menu of what you eat?

IT was not a "good" day for fat. It was just an exsample of my worst, some times i get up to 25%. but i would just like some suggestions for getting good fats on a consistant basis. 

This is a good exsaple of what I eat before dinner most days.

Name                                                            Grams         Cals

Quaker Instant Oatmeal Lower Sugar Maple & Brown Sugar A 34 120

Milled Flax Seed B+ 13 60

Light Original Soymilk A- 118 25

Better'n Eggs A 112 60

Kraft Free Singles American Nonfat Pasteurized Process Cheese Product B 21 31

Tomatoes, Red, Ripe - Raw, Year Round Average A 46 8

Squash, Summer, All Varieties - Raw A 40 6

Peppers, Sweet, Green - Raw A 20 4

Onions - Raw A 28 11

Grapefruit - Raw, Pink And Red, All Areas A 320 134  

Lunch Kraft Free Singles American Nonfat Pasteurized Process Cheese Product B 21 31

Cucumber - With Peel, Raw A 52 8

Lettuce, Iceberg - (Includes Crisphead Types), Raw A 15 2

Bread, Mixed-grain - (Includes Whole-grain, 7-grain) A 61 162

V8 100% Vegetable Juice B 224 50

98% Fat-Free Smoked Turkey Breast   85 90

Low Fat Cottage Cheese B 104 83

Bell Pepper (Green) 1 med, raw - Veggie Nutrition Facts A 30 8

Carrots A 72 30

Peanut Butter, Chunk Style - With Salt B- 32 189

Bread, Whole-wheat, Commercially Prepared A 56 138

Concord Grape Jelly - Smucker's   30 75

Gala Apple A 283 147  

Original Post by kindal:

I always have too much fat in my diet and not enough protein.

 How much fat is 'too much'?

Original Post by beowulf34319:

Name                                                            Grams         Cals

Quaker Instant Oatmeal Lower Sugar Maple & Brown Sugar A 34 120 Eat regular oatmeal and add peanut butter to it.

Light Original Soymilk A- 118 25 Switch to real milk (whole or 2%)

Better'n Eggs A 112 60 Nothing's better than eggs, eat the real thing

Kraft Free Singles American Nonfat Pasteurized Process Cheese Product B 21 31 Switch to real cheese

Cook the omlete in olive oil

Lunch Kraft Free Singles American Nonfat Pasteurized Process Cheese Product B 21 31 Again, real cheese

Low Fat Cottage Cheese B 104 83 Switch to regular cottage cheese

Peanut Butter, Chunk Style - With Salt B- 32 189 is this natural peanut butter? if not it should be.

No wonder you're coming in with such low fat intake...you're not eating real food..you're eating processed foods with the fat removed...floggingsully gave great suggestions. Also try eating:

olives, black and green, soybeans, and real dairy products, real eggs

too low of fat intake causes your body to be deficient in fat soluble vitamins...A,D,E, and K. which is not good and inhibits your body systems and production of hormones. try substituting one of your dairy products for the real thing. 

one suggestion--regular string cheese--only 80-100 calories and fits nicely into a weight loss plan. i hope this helps!!

AVACADO!  It is loaded with nutrients and good fats and oils.  The best thing is that there are a ton of ways to prepare it so that you can use it in combination with practically anything.  I like to mush some up and use it on top of my salads with some vinegar instead of salad dressing, or put it on a tortilla with some natural salsa, refried beans, and fajita veggies.  It is a very yummy, nutritious snack. 

Sashimi (Hamachi, Eel, Salmon, Mackerel) 

Anchovies

Olive Oil, Macadamia Nut Oil, Flaxseed Oil, Hempseed Oil

Olives, Avocados

Krill Oil & Cod Liver Oil (Pills - they taste NASTY if taken with a spoon)

Grass-fed Red Meats (Elk, Ostrich, Beef, Bison, Goat, Lamb, Venison) 

Nuts (Almonds, Walnuts, Cashews, Pistachios) 

Egg Yolks 

* I adore fat!!!! I am glad you want to get more in your diet because it is really very good for you! * 

Great suggestions above. I'd add salmon to the list, ocean caught, not farm raised. It's a great source of protein and Omega 3.

At the end of the day my fat percentages are always higher then the protein. Usually by about 10-15 %

ya my friend and i were talking about this because we eat ya enough calls, but get very little fat,  i can make a whole meal like 600cals with almost no fat. low fat yougurt cereal and fruit and i am as happy as i can be. its when i realized i needed fat to sleep i started changing my ways now i usually eat a p butter and jelly sandwhich at like 10pm,  to deal with this...but i think that might be a bad habbit because eventually when i get to a normal weight my body will be use to getting this fat at this time.  thats what i think anyway.  i am going to try and add more fats this week.  during the day.  oh exciting to see what happens