4 Signs That You May Not Be Eating Enough Healthy Fat

healthy fat, diet, nuts


4 Signs That You May Not Be Eating Enough Healthy Fat

Written by: Kavata Kithome

I have been talking about healthy fats, specifically avocados, for some time now. We now have come to understand that high-quality healthy fat is our friend, yet many of us are not eating enough of it.

As a reminder, you need fat in your diet to absorb other nutrients, maintain heart health, feed the brain and promote its health, encourage satiety and so many other vital functions.

Today I would like to discuss 4 signs that you may not be eating enough healthy fat:

1. Your breakfast doesn’t have fat

Most of us drink a smoothie in the morning and you may put fruits, like bananas and strawberries, almond or coconut milk as a base, protein powder for your protein and kale for the added green goodness. But this smoothie is missing a key component and that is fat. As a result, this smoothie will leave you feeling hungry in less than two hours.

Solution: add a handful of nuts, seeds, nut butters, full-fat yogurt or my favorite, ½ of an avocado. These additions will elevate your smoothie to meal replacement status.

2. You rely exclusively on nuts and seeds for your omega-3 fatty acids

Nuts and seeds are a high in ALA (a type of omega-3 fatty acid) which the body will need to convert to EPA and DHA in order to get the full benefits. While our bodies are very impressive pieces of tech, they are not as efficient at ALA to EPA and DHA conversion; this could mean that you are missing out on EPA and DHA.

Solution: add some fatty fish (salmon, halibut and sardines), pastured eggs, sea veggies and even take it a step further and consult your dietitian or doctor for the right supplementation fit for you.

3. Experience nausea after taking vitamins

It is not advisable to take vitamins on an empty stomach and this may very well be the reason why you feel nauseated; in that case, take your vitamins with food and drink. It is important to remember that some vitamins are fat-soluble and need fat to be properly absorbed in the body, like vitamins A, D, E and K.

Solution: take your vitamins after a meal especially containing fat (nuts, seeds, avocado, eggs, nut butters, etc.) to alleviate the nausea

4. You crash at 3 p.m.

Your lunch may have a lot to do with your 3 p.m. crash. Once again, for optimum health, a balanced diet is key. A kale salad loaded with veggies and protein is lacking in the fat department.

Solution: add some olives, olive oil, or nuts to your salad to help stave off the 3 p.m. slump.

There still so much to learn about fats and how they work for the good of your body, but this is a great start. I challenge you today to have a healthy fat with every meal you eat and catalog your experience for a week, then share your experience in the comments below.  

If you have an experiences with a higher fat intake diet or a change like this challenge also let us know in the comments – we love hearing and learning from you!


Kavata Kithome
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Kavata Kithome

Health Advocate at One More Step
Kavata Kithome is an advocate for living your best life, full of health and longevity. While working closely with gym owners and personal trainers, she was able to sculpt a well-rounded view of fitness and understands how to incorporate it with a healthy balanced diet. She is a regular contributor to the One More Step Lifestyle brand.
Kavata Kithome
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