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Today we’re talking about a topic that is particularly close to my heart as a mom and nutritionist: healthy fats. Fats are an essential part of our diet, but not all fats are equally healthy. In this article you will learn what healthy fats are and why they are so important. There is also a list of my top foods that contain healthy fats that you should incorporate into your diet. Have fun reading!

Why are healthy fats so important?
Healthy fats are part of a complete diet. You can find out why this is the case right here. They are real all-rounders:
- They give us energy
- Help with the absorption of fat-soluble vitamins A, D, E and K
- Support our brain
- Help in the production of hormones
- Stabilize blood sugar levels and
- Keep us full longer
In short: They make us fit and happy!
Which fats are healthy?
Think of these fats as your new best friends:
- Monounsaturated fats (e.g. in olive oil and avocados)
- Polyunsaturated fats (e.g. in fatty fish and walnuts)
- Omega-3 fatty acids (the star among healthy fats!)
However, there are also a few saturated fatty acids that are healthy for us. These include cocoa and coconut oil. When consumed in moderation, they are good for us.

My top foods with healthy fats
Here is a list of my top foods rich in healthy fats:
- Avocados (perfect for breakfast!)
- Olive oil (my go-to when cooking)
- Salmon and mackerel (tasty and so healthy)
- Walnuts and chia seeds (great for muesli and smoothies)
- Linseed oil (great for salads and quark)
- Soy products (especially bean sprouts and tofu)
Simple tips for more healthy fats
Here are a few tips on how to incorporate healthy fats into your meals. It’s not difficult and it tastes good too.
- Spice up your salad with olive oil or linseed oil
- Snack on nuts every now and then
- Enjoy fatty fish twice a week
- Mix avocado and chia seeds into your smoothie
- Use rapeseed oil or olive oil for baking and frying
Delicious recipe ideas
- Avocado toast with poached egg
- Quinoa salad with roasted nuts
- Grilled salmon with oven-roasted vegetables
- Chia pudding with fresh berries
These dishes are not only super tasty, but also quick to make – perfect for us busy moms!
More recipes you can try



Further tips on the topic: Healthy fats
There are some important tips to keep in mind when choosing and storing healthy fats:
- Choose high quality oils
- Store the oils in a cool, dark place
- Check the expiration date of oils, nuts and seeds to ensure they are fresh and of good quality
- Choose unsalted nuts
- Avoid foods with trans fats, they are unhealthy and make you sick
My conclusion
Healthy fats are your friends! They add flavor and are good for you. Try the tips and recipes and let me know how you liked it. I look forward to your comments! Stay healthy and enjoy your food!
PS Do you already have mine? digital planner on Etsy seen? They will help you plan your meals and easily integrate healthy fats into your everyday life! And if you are interested in a free consultation with me as a nutritionist, just write to me.