Which Fats Should I Eat?

weight management: which fats to eat, what are the good fats, high fat

Protein and fats are more filling than carbohydrates (not to say we don’t need carbs - we 100% do, and they are good for us!) - which is why I personally think that a diet higher in high quality fats and protein is helpful for weight management.

Fats are found in many types of foods - both in animal forms and vegetable-based forms. Both types contain essential types of fats we need.

Historically, there has been a lot of negative discussion about fat found in animal products, but here is a great article debunking those myths.

Here is a good list and what 1 “normal” serving of different fats includes. By “normal”, I mean the amount one could add to a meal or snack. I hope this list can help generate other meal and snack ideas if you need them!



  • Whole or 2% Yogurt: 6-8 ounces or 3/4 to 1 cup or 1 single-serving container

  • Full-fat Cheese: 1-2 string cheeses; 1-2 slices of cheese; 1/4-1/3 cup shredded or crumbled cheese

  • Whole or 2% Milk: 1 cup

  • 2% or full fat Cottage Cheese: 1/2-1 cup


  • Full fat (e.g. not fat-free) salad dressing: 1-2 Tbsp

  • Olives: depends on the jar and type - check what you have!

  • Oils: 1-2 Tbsp


With our botanists’ caps on, these are technically fruits, but with our chefs’ hats on, these are fats!

  • Olives: depends on the jar and type - check what you have!

  • Avocados: 1/2-1 medium; 1 mini

  • Guacamole: 1-2 single serving packets; 1/4-1/3 cup

Nuts, Nut Butters & Seeds

  • Tree nuts (almonds, Brazil nuts, cashews, chestnuts, hazelnuts, macadamia nuts, pecans, pistachios, pine nuts, walnuts, etc.) and peanuts: 1/8-1/4 cup

  • Any nut butter (including peanut butter): 1-2 Tbsp

  • Seeds: 2-3 Tbsp

Animal Based

  • Uncured bacon: 3-4 pieces; 1/4-1/3 cup bacon bits

  • 85% lean ground beef: 2oz - typically red meat contains more fat than poultry or pork. Therefore, it can sometimes be counted as a “fat”!

  • Uncured salami: 1-2oz

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