Easy Ways to get in Healthy Fats into our and our Family’s Diet!


Healthy Fats are key nutrients required for baby organ and brain development (inside and outside of the womb), cognitive function at any age along with these additional benefits:

  • Provides body with energy
  • Boosts metabolism
  • Helps you feel fuller longer (reducing calorie intake)
  • Stabilizes Blood Sugar Levels – reducing cravings, pregnancy and overall health complications
  • Helps regulate mood (pregnancy, postpartum and at any stage of our life)
  • Cognitive Health (essential for brain development, learning, focus, and memory)
  • Supports hormonal health
  • Slows down food absorption to reduce feeling hungry
  • Helps absorption of fat-soluble vitamins A, D, E and K
  • Required for the conversion of carotene to vitamin A
  • Needed for mineral absorption

Simplicity is key for all of us busy families!

Getting healthy fats from whole food sources is essential so that the body can fully benefit from the synergy within the food; making it much more impactful since the body synergistically knows what to do with it.

Here are some easy Strategies:

  • Cook with Coconut or Avocado Oil
  • Incorporate Organic Pasture Raised Eggs
    • Deviled Eggs as a snack
    • Hard boiled eggs as a snack
    • Scrambled for a meal (cooked in Avocado or Coconut Oil)
  • Have guacamole ready to eat
    • Simple recipe: 1 avocado, 2 T chopped cilantro, 1-2 T lime juice, 2 T chopped red onion, Sea Salt to taste
  • Include avocado in salads on grilled chicken breast
  • Purchase and consume Grass Fed Beef and Poultry (higher levels of Omega 3’s)
  • Purchase and consume Wild Caught Fish
  • Add Chia and/or Hemp Seeds to smoothies, salads and recipes like meatloaf/black bean burgers/pancakes/etc.
  • Incorporate Smoothies daily that include healthy fats (hemp seeds, chia seeds, avocados, coconut flakes, etc)
  • Roast veggies in Avocado Oil
  • Nitrate Free Beef and/or Turkey Sticks
  • Make Organic Popcorn with Coconut Oil
  • Use olive oil in homemade salad dressings


MelanieMelanie is the Wellness Coordinator for Willowsong Midwifery Care, a Certified Health Coach (through the Institute of Integrative Nutrition and AADP), and more importantly a mom of 3 small children. She is very passionate about empowering moms and children in attaining overall health and wellness and loves supporting Willowsong Families with health classes, free initial prenatal consults, information via blogging and much more! Melanie approaches health from a holistic perspective, meaning that she believes each component of our lives creates our overall health and wellness. You are welcome to connect with Melanie anytime via email (Melanie@Food4Thoughtdm.com).

Please don’t just take Melanie’s experience…as always consult with your medical professional and your own self understanding when making health decision; Melanie is not a medical professional, a nutritionist or dietician. She does not hold a degree in medicine, dietetics, or nutrition. Melanie makes no claim to any specialized medical training, nor does she dispense medical advice or prescriptions. This content is not intended to diagnose or treat any disease, preconception or pregnancy health. It is intended to be provided for informational, educational, and self-empowerment purposes ONLY. Please consult with your doctor and/or wellness team if you have questions and then make your own well-informed decisions based upon what is best for your unique genetics, culture, conditions, and stage of life.