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i need to add fat to my diet...really.

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I know the goal for fat is 26-46g/ day. The thing is, I only eat about 16-20g/ day. Do I need to increase this, or is this amount okay? Fat is 15% of my intake each day.

I am trying to eat more almonds, soy milk, and stuff like that to add a little more fat without going overboard. The thing is, I don't know of many other food options that are healthy and have "good" fats that I can eat. I am also vegan. So...any ideas on foods I should add to my diet?
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I've read that at least 20% of your total intake should be Fats. You need fat to bond with vegetable and fruit vitamin molecules and for you body to absorb those nutrients, it needs fat to do so. Try to get your fat content from good fats, such as olive oil and nuts.

References: luehen.ags.udel .edu/deces/fnf/fnf-19.htm m 02.shtml
I love flax seed oil or milled flax seed added to my oatmeal each morning.  This gives me my boost of fat for the day and its healthy fats.  I also love nuts - problem is I can't eat just a few.

Advacodos are suppose to be good fat source - I hate advacodos so don't do those.
Olive oil, flax oil, and nuts usually make me end up around 35g
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Natural peanut butter. The stuff with no additives of any type. You'll need to stir it.
i do eat golden flax seeds and almonds everyday. the thing is, i guess i don't have many options and i get tired of constantly eating almonds and flax seeds.

i will add peanut butter to my diet. i have the natural kind...its the best. what about adding hemp oil? anyone know anything about that and dishes i could add that to? should i cook with EVOO? I hate cooking with oils, but I can do it if necessary.
Eggs are also great sources of good fat.
ohhh im vegan, though.
hummooouussssss the mediteranean kind  =)
What if you only eat around 6 grams of fat a day?  but not on purpose it just ends up that way?
Natural peanut butter, bananas, avocados, raw nuts (especially almonds), seeds, cereals, soymilk, beans, soybeans, hummus, olive oil, fried tofu/tempeh (not that healthy, but delicious as a treat), vegan burgers.
hmmm 6 g of fat? One serving of veggie chips has 7g =P It's ironic cuz one of my biggest issues is keeping grams of fat low.

Ilisa mentioned tofu and tempeh.... even if not fried it does have fat. Also soy milk, if you don't buy the lite or non fat kind will contain fat.

When I mentioned flax oil, I wasn't referring to seeds. I just add 1tbsp to my cereal every morning and just that contains over 10g of good fat.
If you're vegan, I think ilisa's onto something: Nuts! :) Almonds, Walnuts, Sunflower Seeds, Pumpkin Seeds, these are all great for you and contain quite a bit of good unsaturated fats :)
thanks everyone!

I do eat almost everything you suggested, with the exception of pumpkin seeds and fried tofu. i added peanut butter into my diet yesterday and ate like 27 g/ fat (which is like 10g more than usual!). And i bought some humus. 

lunamagae: I'll try to cook some veggies with EVOO if you think thats a good idea. But I have no idea how to cook tofu, so any suggestions there?

and whats the main difference between flaxseeds and flaxseed oil? Should i change over to the oil? Should I also add hemp oil, too?
I'd say the main difference between using flax oil and flax seeds is the nutrition equivalence of each. And I don't think that sentence made much sense lol. What I mean is, 2 tbsp flax seeds = about 1 tbsp flax oil. I used to have ground (you need to grind them or else you're body doesn't really absorb the nutrition) flax seeds, but I found that it's easier for me to just use the oil because I don't need to keep grinding the seeds. Flax seeds after being ground have a rather short shelf life, so I ended up grinding them more than once a week. The main difference when it comes to nutrition will be convenience, and taste I guess. Flax oil can't be heated or else you'll lose the nutrition by the way. It really is a preference.

I don't know what you mean by EVOO =| I usually sauteed my veggies with olive oil.

About cooking tofu... A lot of vegans really love this website (well love the cooks who run it =P). Do a search for tofu and try some recipes out. I personally really like their scrambled tofu. You'll find tons of tofu recipes on other vegetarian websites.
sea, I got carried away writing information on essential fats and ended up posting it to my blog and on my journal today, check it out for more information that you ever wanted to know about good fats.  For a more comprehensive understanding of fats (and everything else nutritional), I HIGHLY recommend Patrick Holford's "new Optimum Nutrition Bible".

basically, you can supplement your way to proper fat intake. You need omega-3's and omega-6's, ideally equal amounts of each.

Omega-6's are easier for vegetarians to get. You want to get about 100mg of omega-6's a day. borage oil is the best source, evening primrose is good too. Also found in hemp, pumpkin, sunflower, safflower, sesame, corn, walnut, soybean, wheat germ (about half their fat is omega-6).

Omega-3's are best found in cold water carnivorous fish and fish oil, but vegan sources would be hemp, flax, and pumpkin. Only about 3-10% of their fat gets converted to EPA and DHA though (the fish do the converting for us, so fish and fish oil is already broken down into EPA and DHA).   Here's a page all about vegetarian/vegan sources of Omega 3's (they recommend rape seed oil, aka canola oil, however, which is typically genetically modified, I'd choose other options).

You can find oil blends at Whole Foods or a health food store that have cold-pressed blends of omega-3 and omega-6 fats (get organic, refrigerated oils, in a 1:1 ratio of omega-3's to omega-6's), flax oil is commonly the base. Hemp oil is a good second choice (it's about 19% omega 3, 59% omega 6). Drizzle them on salad or just take it straight. Don't heat it though. Sea, you don't need to cook your veggies in oil if you don't like it, you can drizzle an oil on them after cooking, but you do need some fat to absorb all the nutrients in the vetatables.

You can supplement with seeds too, which have both omega-3's and omega-6's. Patrick Holford recommends a blend of 3 parts flax seeds with 1 part each of sunflower seeds, pumpkin seeds, and sesame seeds. Keep refrigerated (in glass or polycarbonate) and blend up 1 tablespoon a day (I blend mind in a little electric coffee grinder I have just for grinding my flax blend, only takes a sec). Sprinkle on oatmeal, salads, soups, add to your homemade granola recipe (my favorite), even add to mashed potatoes.  Seed oils are fine, but using the seeds themselves has added fiber and other nutritional benefits.

Extra virgin olive oil (EVOO for you non-Rachel Ray fans out there like lunamagae!) is a heart-healthy oil, and a good choice for cooking (low heat) but it's not a good source of the essential omega 3's or omega 6's. Coconut oil is a good choice for high heat cooking. It's saturated, but it's a different kind of sat fat than is found in aminal fat and doesn't have the bad health rap.
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