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Full Fat Foods You Need to Be Eating

By Sara Butler

Low-fat and fat-free foods seem to be falling out of fashion, but some ideas left behind from the fat craze still linger. Fat has its place in the big picture of your overall health, and some foods you include in your diet are actually healthy if you consume the full-fat version. Here is a closer look at some full-fat foods you should be eating!

Why Fat is Good

Fat has 9 calories per gram, more than protein and carbs, and some fats such as trans fats are harmful to your health. But fat can be healthy. It not only adds flavor to the food you eat but it also helps you stay fuller for longer since it can take a while for your body to digest. Monounsaturated fats are good for your heart, along with polyunsaturated fats that can be found in foods such as avocados, nuts, seeds and olives. When you opt for low-fat versions of food, the fat is normally replaced by fillers that can be unhealthy, such as sugar.

Peanut Butter

Peanuts are packed with monounsaturated fat and can help to lower your risk of heart disease. If you buy low-fat peanut butter the missing fat is replaced with starches and sugars that are definitely not doing your heart health any favors.

Of course, peanut butter is also a very calorie dense food, with around 200 calories in just 2 tablespoons – and that goes for both the full-fat and low-fat versions!

You should buy peanut butter that is natural, with no added ingredients aside from a little salt. Added sugars and hydrogenated oils are big red flags on the ingredients list. If you see those, skip it.


Eggs aren’t all they’ve been cracked up to be! For a long time eggs have gotten a bad reputation, specifically egg yolks – but that’s where all the good stuff is! You can’t buy reduced fat eggs, but people have been into eating only egg whites or buying processed egg substitute and the truth is neither of those things is a better choice than a regular egg.

If you eat one whole egg a day you are on the road to good health, and you’ll feel satisfied for longer too!


Dairy has the most versions of fat-free and low-fat products out there! But, full fat is not only important to support the health of your brain and eyes; it also helps you to maintain a healthy weight. Some studies have even found low-fat and fat-free milk to play a role in increased waistlines, which increases the risk of heart disease and diabetes.

Try adding more of these foods to your diet and see what happens to your health!

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