Ideas for higher fat foods that aren't calorie dense?

I am trying to get closer to the 40-30-30 ratio of carbs, protein, and fat. I'm having trouble getting enough fat, because I prefer to eat things that will take a while to eat (I'm weird like that), and most things that would give me a good dose of healthy fats are also calorie-dense. Any ideas?

Wow, that's kind of hard considering fats are calorie-dense themselves, and it's hard to have a high-fat food that's also large volume-wise because it just doesn't go well with water. I say avocado and fish are your best bets.  Plus, I'm sure if you eat a pure avocado with a dash of salt, it'll take a while to eat anyway because it's not one of those easily gobble-down foods.

I just thought of unshelled sunflower seeds.  They're so small for going so much trouble to break a shell, so it'll take a while to consume.

So my recommendations tend to be for higher protein types... but here goes anyway... Do you live in a city where there is a health food store like Vitamin Cottage, Wild Oats or Whole Foods because if so you can obtain Ostrich, Elk, Venison, Grass-fed Bison & Grass-fed Beef from these places - these meats are not like your typical grocery store meats, they are super lean, yet the fat they do contain is full of heart healthy fats & their protein is so high quality, you body will be thanking you the second the meat touches you tongue! ha ha (I know mine is every day! ha ha)... 

I think you're looking for something that doesn't exist.  If a bigger percentage of your diet is fat (which is by definition high calorie and low in volume) then it follows that a smaller percentage of your food will come from the bulkier foods like vegetables, grains and so on.  If you want things that take a while to eat for the calories then you're better off with more vegetables.

One gram of fat has nine calories.  Carbohydrates and protein are 4 calories per gram.  Fat is calorie dense in all instances.  Like Jane said, you're looking for something that doesn't exist.

well pistachios can be a good one, they're full of good fats, and take a while to eat since you have to break into the shell, the same goes with peanuts in the shell, and basically any other nut bought in the shell.

You may have thought of this already, but you can combine a small amount of something high fat with a larger volume of something with very few calories so as a whole your calories from the snack/food would still come mostly from the fat part. Like celery sticks with a little bit of peanut butter, or hummus (with a drizzle of olive oil to get extra good fats). Or guacamole with something low-cal to dip in it ... I can't think of anything that would be particularly good at the moment that would be very low in calories, but I feel sure there is something. Or make a salad with lots of chopped super low-cal veggies like tomato, cucumber, etc. and dress it with olive oil and whatever else you want in it to flavor it.

avocados

I eat a high fat diet.

This morning I had an egg whipped with 1 Tbsp flaxmeal, splenda, vanilla & cinnamon, nuked 1 min to make a "muffin" and 1 Tbsp cream in my coffee:

Fat - 72.4% (13 grams)
Protein - 20.0% (8 grams)
Carbohydrates - 7.6% (3 grams)

Fiber (3 grams)

162 calories of fat and fiber & I am totally satisfied. Sometimes I have creamcheese whipped with an egg nuked to make a "danish." It's also around 200 calories & looks like a big fat danish. Very satisfying physically and psychologically.

Shredded coconut is another great way to get fat in. 1 ouncs = 180 calories. 1 ounce of dried coconut is huge! Add it to your flax muffin = huge coconutty high fat muffin.

As others suggested you can add fat to your vegetables. I like using fatty cuts of meat too. 4 oz doesn't sound like much, but it looks big especially on a small plate. I also like using frozen shrimp. They're low calorie so you get a big portion and when you add fat (sautee in butter or dip in mayo) it still rounds out to a 300 calorie meal.

I usually end up with a huge deficit by the end of the day & end up whipping up 1/2 cup whipping cream (= 1 cup whipped) with lemon extract to match up. It's a huge portion, really satisfying & provides a good ratio of fat to my end numbers. If I have a while to go, I'll also add cream cheese = cheesecake! Yum!

emily, your post is an oxymoron. 

Original Post by pgeorgian:

emily, your post is an oxymoron. 

No, YOU'RE an oxymoron.

Just kidding. I think that sesame seeds are working best for me, because they're so tiny that it takes me a while to eat them.