Including Fats in Your Diet

Including Fats in Your Diet

The minute people hear the word fat, they tend to run for the hills; however, with this being said, there are healthy fats that your body needs to help it function properly. When eating a balanced diet, especially if you have specific body goals, you will need to eat the correct levels of protein, carbs and fats. This article will discuss everything you need to know about healthy fats, so you can feel at ease while enjoying it as a part of your everyday diet.

We won’t bore you with too many scientific details about fats, but they are long strands of organic molecules, composed of both carbon and hydrogen, which have different configurations, which leads to them either being healthy or unhealthy. There are three main dietary fats:

  • Saturated
  • Monounsaturated
  • Polyunsaturated


Saturated fats do not contain any double bonds and each carbon is linked to two hydrogens, thus saturating the molecule with hydrogens. Unsaturated fats sometimes have one, or more, double bonds between carbons, so they do not all have hydrogen linked to them. Monounsaturated fats have just one double bond, whereas polyunsaturated have multiple. While you may wonder – why do I care? The ways these bonds are linked change the molecule shape, which determines the way in which the fats act when consumed.

When we refer to healthy fats, we are referring to monounsaturated and polyunsaturated fats. However, saturated fats have had their name tarnished, but are not as unhealthy as they are made out to be, on some occasions. 

Fats can provide a range of health benefits:

  • Improved cardiovascular system
  • Supports metabolism
  • Produces hormones
  • Helps with the absorption of nutrients
  • Aids memory

Fats are also great at keeping you full between meals, which means you will want to snack less often. Let’s take a look at some high-fat foods that are very healthy and can be consumed regularly as a part of a balanced diet:


Unlike most fruits which are packed with carbs, avocados have a 77% fat content. The main fat found in avocados is a monounsaturated called oleic acid. In addition to being high in healthy fat, avocados are an excellent source of fiber and potassium and aid in improving cardiovascular health.


While cheese can contain high levels of saturated fat, it also bursting with calcium and protein! Cheese is also rich in nutrients like vitamin B12, phosphorus and selenium. 

Dark Chocolate

Whilst dark chocolate does have high fat levels of 65%, it is actually very healthy; rich in antioxidants, dark chocolate (with at least 70% cocoa) is even healthier than blueberries. Due to its high antioxidant levels, dark chocolate is great for cardiovascular health.

Whole Eggs

Many people find eggs to be quite controversial and tend to go with egg white omelettes due to the fat and cholesterol content found in the yolk. However, whole eggs are considered to be one of the most nutrient-dense foods available, so the yolk is an essential part in providing this. 


Fatty fishes like salmon, mackerel, trout, sardines and herring are packed full of healthy fatty acids like omega-3 and also provide high levels of protein. 


The healthiest kinds of nuts you can opt for include walnuts, almonds and macadamia nuts which are full of healthy fats and loaded with fiber. Nuts are also a great source of protein, so perfect for vegetarians and vegans.

Chia Seeds

It is actually quite surprising to learn that chia seeds are quite a fatty food! Fat makes up 80% of a serving of chia seeds, however, the omega-3 fatty acids found in them are so healthy and full of minerals. 

Extra Virgin Olive Oil

Extra Virgin Olive Oil is one of the healthiest forms of fats you can consume as it is full of antioxidants and includes vitamins E and K. 

Coconut Oil

Remember we said that saturated fats were considered the ‘unhealthy’ fat, however, coconut oil is full of saturated fat but is considered one the best oils with which you can cook. The fats found within coconut oil actually can help you feel less hungry and can even speed up your metabolism. 

Full Fat Yogurt

You may think you are doing yourself a favor when grocery shopping by picking up low-fat yogurt options, however, you are limiting the number of probiotics you can get. Full-fat yogurt can be quite calorific, but it can help with your digestive health. Just always be sure to check out the nutrition label on your yogurt before you buy, as many brands are notorious for loading up their yogurt with sugar while advertising themselves as being low-fat; so while they may be, in fact, low-fat, they are harming you more than what true, full-fat yogurt would.

So, the bottom line is fat can be your friend! But, just like every other food group, it is best in moderation. Any food, when abused, can cause negative effects on your body and can result in weight gain. 

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Holly Bosman

About Holly Bosman

Proud mom of 3 kids. Certified as a personal trainer and in Silver Sneakers. I enjoy gardening, running and reading. 

I love that my job gives me the opportunity to change people’s lives and help them achieve their goals!

Alex Wagner

About Alex Wagner

My name is Alex. I first was introduced to fitness after losing 110 lbs in high school. From there I enlisted into the marine cops where I operated heavy equipment but also coached overweight marines to get back into standard. Now I do competitive powerlifting but also coach all walks of life to find their own healthy lifestyles.

Director of Personal Training
Certifications: ISSA Personal Trainer
Experience: 3 years
Specialities: Weight loss, Strength training, Lifestyle nutrition

Nahjerrelle Graves

about Nahjerelle Graves

Fitness is Practice for life. From my 6 years of experience & combined with being an athlete for over 10 years, fitness is the closest you will get to immediate self-reflection. When the going gets tuff, who will you be for you?!

Certifications: ISSA, Expert rating, IFTA, AMP
Experience: 6 Years of training experience; former College Athlete
Specialities: Athletic Training/Muscle Gain -Total Body Training/Weight Loss

Gavin Anglin

About Gavin Anglin

Gavin is a very professional and hard-working personal trainer and nutrition consultant. His passions are faith, family friends, fitness and food. He works hard to help others achieve the highest levels of health and well-being possible.

Gavin graduated from Appalachian State University in the spring of 2021 with a Bachelor’s degree in nutrition and food. He also just recently completed the Dietetic Internship and graduate certificate program in nutrition with North Carolina Central University in Durham in the spring of 2023 to become a Registered Dietitian.

Certifications: ACEPersonal Trainer, AHA Basic Life Support training, BA in Food & Nutrition (Dietetics), NDTRs.
Experience: 6 years as Personal Trainer, 3 years NDTRs
Specialities: Lifestyle nutrition

Wanda Williams

About Wanda Williams

Hi! My name is Wanda Williams. It’s an honor and a privilege to be a part of the Fuel Fitness family.

My class is OnBeat. We do more than just dance! My class gives you an opportunity to express yourself and be a part of an awesome community without judgment. Can’t wait to meet you all!

Melissa Boorse

About Melissa Boorse

My name is Melissa. I am the Group Fitness coordinator. I have been teaching Group fitness for 8+ years. I started out as a Concept 2 Row instructor. I then began teaching indoor Cycle and now can teach a multitude of formats. I enjoy not only being a group fitness instructor, but I also enjoy the people in the classes. I love how they/we become friends and encourage one another, challenge each other, and help hold each other accountable.

Becoming an instructor has helped me to love and enjoy working out. I have now started road biking and hiking which is something I never thought I would ever enjoy doing. Getting into regular physical activity and healthy habits can lead to so many more activities, which makes life so much more enjoyable.

Abby Rex

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My name is Abby and I’m a Licensed Recreational Therapist and a Certified Silver Sneakers Instructor.

I’ve worked for thirty years in Nursing Homes/Rehab Facilities and as a Silver Sneaker Instructor for eight years. Being with older adults is my jive and has always been even as a young girl.

My husband and I enjoy traveling, camping, and hiking. I’m glad to be a part of the Fuel Team!

Ryan Mitchell

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My name is Ryan and I love spending time with my dogs and wife.

I have been training clients for 18 years and am certified through NASM. I have recently completed a 14-month schooling/mentorship with a DR of physical therapy to become an active life professional.

An ALP is someone who offers education, and customized exercise programs based on comprehensive assessment and mentorship.

Trisha Marsh

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I started my personal fitness journey in 2017 when I lost 40 pounds in less than 2 months with diet and exercise. I made it my mission to help others the way I helped myself.

Certifications: Fitour Personal Training, Yoga, Group Fitness
Experience: 5 years
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Hal Roberts

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Hal is a transplant from Austin, TX. His training focuses on building a solid Mind-To-Muscle connection, mastering form, and building strength for a healthy active life.
Certifications: NASM CPT, USA Swim, USA Gymnastics
Experience: NASM CPT – 1 year; Swim – 15 years
Specialities: Functional strength training/ Fitness; Healthy aging

About Kristi Robinson

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Sonya Byrd is a yoga instructor with a 200-hour certification. She has four years of experience teaching yoga flow, power yoga and deep stretch.

What she loves most about teaching is the connections made with members. She enjoys the opportunity to let members know that they are enough and are created with a purpose.

Maci Maund

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Hey everyone! My name is Maci and I am very passionate about fitness and nutrition. I am a college student studying exercise science with hope to pursue a career in holistic medicine.

I am super excited to have the opportunity to instruct Row and Knockout here at Fuel.

Michelle Morton

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Hi, I’m Michelle and I have been teaching fitness classes for a little over 10 years. I love teaching in a group setting because it’s motivating to be surrounded by like-minded people and it fosters healthy competition.

Watching members go from a group of people who do not know each other when starting out, to growing into a family and people who care about one another is the best feeling.

I love watching people improve over time and helping them fall in love with moving their bodies and exercising. My goal is to make fitness FUN!

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Originally from London, England I came to America with an athletic scholarship for swimming as well as to complete two bachelor of science degrees in Exercise Science and Sport Management.

During my time in college, I completed a Personal Training certification and also became a corrective exercise specialist. Since graduating in 2020 I have also become a certified nutrition coach. All certifications through the National Association of Sports Medicine (NASM).

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