You know what you “should” be eating for healthy quality fats to benefit health but now it is time to put it into action and get it in your home. I have created a “grocery list” that lets you do everything online in a snap.

If you need, review Eating Healthy Fats.

When shopping for healthy fats, make sure your fats are organic for purity. Raw, unrefined, and cold-processed usually are best because they have been exposed to the least amount of heat, destroying nutrients. Always look for non-GMO, and know the source of your food, to the best of your ability.

The better the quality of food, the more it nourishes our bodies so we feel better and therefore act better creating a better world to live in!!

There are as many ways to eat as there are people on this earth. I suggest you don’t get stuck on labeling your diet. Instead, get educated and eat what suits your particular body, regardless of labels. In case you are a strict vegan or vegetarian I tried to break this down for less confusion. If you are on a keto, paleo or whatever diet, all the below suggestions should meet your dietary needs.

Quality of food is far more important than labels.

Vegan Healthy Fats

Absolutely no animal products in a typical vegan diet.

Coconut Cream

Coconut Milk – Full Fat

Coconut Oil

Liquid coconut oil

MCT Oil

 

Nuts & Seeds

Coconut

Coconut: loosly defined = the coconut can be all three: a fruit, a nut, and a seed.

Walnuts

Pecans

Cashews

Pumpkin Seeds

Sesame Seeds

Black Sesame Seeds

Black Cumin Seeds

Hemp Seeds

Nut & Seed Butters

Coconut Butter

Almond Butter

Cashew Butter

Pecan Butter

Tahini Sesame Seed Butter

Test-Try Nut Butters

Healthy Oils

Cooking Spray Oil

Olive Oil

Avocado Oil

Primal Avocado Oil

Sesame Oil

Black Seed or Black Cumin Seed Oil

Mayo – the healthy kind

Primal Kitchen – Mayo Combo Pack (Original and Chipotle Lime)

Salad Dressing

Primal Kitchen make good products (but they are NOT organic)

Primal Kitchen – Whole 30 Kit | Mayo, Chipotle Lime Mayo, Extra Virgin Avocado Oil, Greek Vinaigrette and Marinade, Ranch Dressing

Olives

Vegetarian Healthy Fats

Dairy and eggs may be included in a typical vegetarian diet.  Lacto vegetarians may eat dairy, but avoid eggs.

Ghee

Ghee is clarified butter with the casein protein solids removed. It is the casein protein that people are generally sensitive to when they react to dairy products. Therefore, most people, even with a dairy sensitivity will do fine consuming ghee. Get the facts on ghee and use your own best judgment.

Butter

Cheese

Oil Supplements

Essential Fatty Acids EFA’s Supplements

Cod Liver Oil

If you refuse to take a tablespoon a day then take 2-4 pills daily and you won’t taste it.