Healthy Dietary Fats

Healthy Dietary Fats

 Healthy Dietary Fats

It's been very confusing … just what are healthy dietary fats? 

For many years, the medical community and nutritionists have told us to eat a low-fat diet for heart health and weight loss.

More recently, however, they have discovered that the low-fat, high carbohydrate diet, recommended for years, might actually have contributed to the current obesity epidemic, increased rate of type 2 diabetes and metabolic syndromes.

Good Dietary Fats

What are the good fats that we can now enjoy without a guilty conscience? They include:

  • Eggs (yes, eat the yolks from organic eggs!)
  • Butter (from grass-fed, organic milk)
  • Full fat dairy (organic, grass-fed)
  • Coconuts and coconut oil
  • Avocados
  • Raw nuts
  • Unheated organic nut oils
  • Grass fed meats
  • Omega-3s (flaxseed, krill oil, wild, not farm-raised, fish)
  • Olive oil – is often not pure, and that’s another story!

According to Dr. Mercola, “A misguided fallacy that persists to this day is the belief that saturated fat will increase your risk of heart attacks. Folks, this is simply another myth that has been harming your health for the last 30 or 40 years. The truth is, healthy saturated fats from high quality minimally processed animal and vegetable sources provide a concentrated source of energy in your diet, and they provide the building blocks for cell membranes and a variety of hormones and hormone like substances. 

When you eat saturated fats as part of your meal, they slow down absorption so that you can go longer without feeling hungry. In addition, they act as carriers for important fat-soluble vitamins A, D, E and K. Dietary fats are also needed for the conversion of carotene to vitamin A, for mineral absorption, and for a host of other biological processes”

Dr. Jonny Bowden, known as the Rogue Nutritionist, announced, “According to a new study in the prestigious Journal of Clinical Nutrition in which researchers examined data from 21 different studies from across the world involving over 350,000 subjects, there isn’t a shred of evidence that saturated fat is associated with an increase in the risk of either coronary heart disease (CHD) or cardiovascular disease (CVD).”

Fats (and Foods) to Avoid

  • Processed foods that are touted as “fat free” (often are loaded with sugar)
  • Trans fats (such as in most margarines, packaged foods, cakes, & crackers)
  • Vegetable oils such as canola, corn, soybean, safflower, and sunflower (often GMO; in addition, they increase our omega-6s, and omega-6 fats are pro-inflammation!)

So what's a person to eat? When choosing full fat, keep it low carbohydrate if you are interested in losing weight. How about eggs for breakfast with a little butter or coconut oil, sautéing some greens with it? Or maybe a full-fat breakfast smoothie? Here is the recipe I created which has become one of my favorite breakfast treats and keeps me feeling full and satisfied for hours!

Healthy Dietary Fats

Very Chocolatey Breakfast Smoothie

8 oz. dairy free liquid (water, unsweetened plain almond or coconut milk)

½ can full fat coconut milk (yes, avoid low fat or fat free!)

1 scoop high quality whey protein powder (or other high quality non-soy protein)

1 scoop greens powder (helps you achieve your 5-9 servings of fruits and vegetables)

1 T. ground flax seed or chia seed (soak your chia seeds in water, keep in fridge)

1/2 T. cinnamon (more if you really like cinnamon flavor)

broccoli sprouts (optional- these are nutrient dense and barely tasteable)

2 T. cacao powder (less if you don’t want it so chocolatey)

Stevia to taste (I use chocolate and/or cinnamon liquid stevia)

4-6 ice cubes (the fewer ice cubes, the thicker the drink)


At end, throw in (I like a bit of crunch so I don’t blend these too long)

1-2 T. goji berries (a great antioxidant – organic, raw)

1-2 T. cacoa nibs (considered a superfood, one of the highest dietary sources of magnesium)

Drink and enjoy!

If you are also eating low-carb, what are your favorite breakfasts?


Jonny Bowden has two weight loss programs that I like, and both are very reasonably priced:

1. Unleash Your Thin – or the video version,

2. His newest program is “New You in 22.” Again, reasonably priced, this is a 22-Day plan that features good quality dietary fats and low carb foods as well as other components to de-stress and detox.                                 or the video,

I am curious and would like to take a poll … When you click on the links in #1 and/or #2, do you prefer the text message or the video message? Please respond in the comment section below.

3. My colleague, the EFT Expert Jessica Ortner is offering a free webinar, “The Biological Weight Loss Trap.” She has helped over 4000 women with their weight issues; if this is an area of concern for you, register at

Wishing you optimal health!


Meryl sig copy

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Healthy Dietary Fats — 20 Comments

  1. Yes it can be all very confusing when it comes to eating for your health. Packaged foods are advertised for the interest of the company not for our health interests. Meryl, your morning drink sounds yummy!

    • I agree, Gilly….packaged foods benefit the company. Let me know if you make the smoothie!

  2. Oh, it was confusing for me as well, after I decided to eat healthy. Your smoothie recipes sounds delicious! Going to add it to mine! Yumm! That’s what I have for breakfast often. 😉

  3. I’m a cattle rancher’s daughter and a cattle rancher’s mother so I never did buy into the no beef thing they tried to push on us. Even the no butter and no egg thing did not make sense to me. My typical breakfast is an over easy egg cooked in butter on top of a piece of sprouted grain toast. That holds me until lunch.

  4. I love reading your posts Meryl. I’ll definitely have to try your shake recipe with our whey protein. Now that I’m nursing I find I need more calories in my shake so this will do it I think. I like to add a bit of organic peanut butter to mine along with some chia and hemp granola.

    For your links above I prefer video messaging. Always a pleasure!

  5. Great article and wow look at all that great stuff in your smoothie, I definitely will be giving this a try! 😀