Avocado, cheese, and peanut butter lovers, I see you. Wondering what these foods have in common besides tasting great? They’re all high in good, healthy fats, you know, the kind that help to keep your skin looking hydrated and healthy (đââď¸yes, please!).
With all the different opinions and fad diets out there, it’s hard to navigate nutrition with the confidence that you’re making the right choices. That’s before even mentioning that cringe-worthy F word….you know the one…FAT! đ From keto, to low fat, to no fat, and decades of fat being a no-no for healthy eating, I’m here to tell you: cringe no more when you hear that notorious F word! You guys, fats are actually super beneficial, and they are making the comeback they deserve.


Outfit + Kitchen Details:
Blue tie back tank (select colors under $15), White Leggings (similar here on sale under $20), Vitamix Blender, Knife Set, Cutting Board.
The key is to remember that not all fats are created equally. I’m breaking it all down from benefits to what to eat and even a recipe.


What are the benefits of fatâwhy should you eat it?
- Most of the bodyâs energy is stored as fat
- It helps build your cellâs membranes
- It helps with blood clotting
- It can help with inflammation + reduce arthritis pain
- It helps your muscles move
- It can help improve insulin sensitivity levels
- Reduce the risk of diabetes
- Lower cholesterol
- Reduce the risk of dementia
And when weight loss is your goal, including the right amount of fat in your meals can help you feel fuller longer! đđť And letâs be honest. No matter your transformation goal, fat just makes food taste better, amiright?!
Healthy Fats Vs. Not So Healthy Fats
I know, I know, I’ve already said it, but I’ll say it again, “Not all fats are created equally!”
Saturated fats (think: fat that’s solid at room temperature) come mainly from animal productsâred meat, whole dairy products, and butter, and they’re often included in baked goods and other products. When we talk about the “not so healthy” fats, we’re referring to saturated fats, and too much (key words!)Â saturated fat has been linked to an increase in heart disease and increased cholesterol levels, including LDL levelsâthe “bad” cholesterol.
Monounsaturated and polyunsaturated fatsâthe âhealthyâ fatsâcome mainly from vegetables, seeds, nuts, some oils, and fish. Monounsaturated fatsâthe âheart healthyâ fats youâve probably heard aboutâcan be nutrition powerhouses, offering these benefits in addition to those I shared above:


Foods High in Healthy Fats
- Oils (oliveâextra-virgin is #1, sunflower, avocado, peanut/nut, flaxseed, coconut, etc.)
- Eggs
- Avocado
- Nuts
- Nut spreads (Yes! Peanut butter!)
- Pork
- Olives
- Cheese
- Chia seeds and other seeds
- Dark chocolate
- Salmon
Since Chris and I understand the importance of fat as a part of a healthy meal plan, we include fat in all of our carb cycling plans. In fact, all the nutrition plans in our app, The Transform App, are carb cycling-based! In our carb cycles, every day is a high protein day, and on high carb days, you eat foods high in carbs and low fat. On low carb days, you do the reverseâeat foods high in fat and low in carbs.
So how does carb cycling work? In a nutshell, on high carb days, all those carbs get your calorie burning furnace fired up (while still burning fat), and on low carb days, that fired up furnace burns even more fat. Itâs a pretty amazing process, and weâve carb cycled for years!
Click here to read more about carb cycling â
If all this talk about fat and food has your stomach rumbling, hereâs a fan fave recipe from The Transform App thatâs full of those healthy fats, protein, and other nutrients your body craves! Itâs so quick, easy, and delicious that Iâm pretty sure youâll be adding this one to your favorite meals list ASAP!
Stuffed Avocado Recipe
Makes 1 serving
Ingredients:
- ½ medium avocado
- 2 ounces shredded chickenâŻ(meal prepped)
- 1 tablespoon nonfat plain Greek yogurt
- 1 tablespoon Dijon mustard
- Salt-free seasoning blend to taste
- Black ground pepper to taste
Directions:
- Slice avocado in half and remove pit. Set aside ½ of the avocado and save the rest for later.
- Mix shredded chicken, yogurt, mustard, and seasonings together. Stuff mixture into the ½ avocado. Enjoy!
Nutrition information: 249 calories, 13g fat, 7g carbs, 23g protein


And before you get super excited about healthy fats and add ALL your favorites to your meal plan (hello, dark chocolate and peanut butter!), here are two important things to remember:
- Itâs all about balance. Stick mostly to monounsaturated/polyunsaturated fats, but feel free to throw in some saturated fat-containing foods too!
- Even though healthy fats have some awesome health benefits, they still carry a pretty big calorie punch at 9 calories/gram (protein and carbs each have 4 calories/gram), so donât go overboard!
Now that we know that fat can be one of our nutrition friends, what ways will you add fat to your meal plan? Please share your ideas in the comments below, especially if you have peanut butter and dark chocolate ideas. đ
xo,
Related reading:
3 Time-Saving, Pre-Packed Smoothie Recipes
No Bake High Protein Fudge Recipe
BAE || Avocado Baked Eggs with Bacon Recipe
The Best Chocolate Peanut Butter Protein Shake Iâve Ever Had
Avocado Dreaming with this Breakfast Fruit Smoothie Recipe
HI there! Do you have a link to a page where all the recommended types of foods are listed? Like types of protein, carbs and fats?
Hi Michelle: Chris and Heidi have complete foods lists in all their books. There’s a great list of healthy fats in this post, and you can go here for some protein options: https://heidipowell.net/11162 And here for some carb options: https://heidipowell.net/4514 Hope that helps! đ
Chris and Heidi you are two of the most compassionate people I know… You are my kind of friends.. I love your message and your mission to help the whole person not just the symptoms. Thankyou for all you do. I wish I could afford one on one but I found your book and watch your show. I am a single 63 year old woman with three grown children and 9 grandchildren. I recently had a breast reduction which removed 10 lbs off my 5 ft frame. So now it is my turn to make a comeback and feel great again. Thankyou for all your inspiration and love for people like me. It is truly noticed and appreciatedâĽď¸
Hi Joan! Thank you so much for your sweet comments for Chris and Heidi and for your support for them and their mission to transform lives. I know they TRULY appreciate it! It sounds like you’re taking some great steps towards your goals…you can totally do this!