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Is dietary fat good or bad? Both, since not all fats are created equal. 

Heavily processed, hydrogenated “trans” fats used in prepared, packaged foods can be extremely damaging to the body. They can compromise the cardiovascular system, immune system, and contribute to behaviour problems. They can also lead to weight gain, skin breakouts, high blood pressure, and liver strain.

That said, our bodies need fat for insulation, vitamin and mineral absorption, and to protect our organs. High-quality fats can steady our metabolism, keep hormone levels even, nourish our skin, hair, and nails, and provide lubrication to keep the body functioning fluidly. 



Where to Find Healthy Fats:


  • Avocados, olives, coconuts, wild salmon, and omega-3 rich organic eggs are excellent sources of healthy fat.

  • Whole nuts and seeds, and their butters like almond butter or tahini.

  • Look for the highest-quality organic oils when shopping. Words to look for include organic, first-pressed, cold-pressed, extra-virgin, and unrefined. Avoid expeller-pressed, refined, and solvent extracted.



How to Use Healthy Fats:


  • For cooking at high temperatures (stir-frying and baking), try butter, ghee (clarified butter), or coconut oil.

  • When sautéing foods, try organic extra virgin olive oil.

  • Oils like flaxseed, sesame, toasted sesame, walnut, and pumpkin seed are best used unheated in sauces or dressings.



Try this delicious AVOCADO DIP recipe Prep Time: 3 minutes  |  Makes 1 cup

1 large avocado, peeled and pitted 

2/3 cup yoghurt (plain, goat, coconut, or almond yoghurt)

1 tomato, diced

Lemon or lime juice

Cayenne pepper

Sea salt and black pepper


  • Mash avocado with a fork until very smooth.

  • Add yoghurt, tomato, and cayenne. 

  • Blend until smooth in a food processor or blender, or with a fork.

  • Add sea salt and fresh black pepper to taste.

  • Serve chilled with mixed raw vegetables.

Tip: Best made a maximum of 1 hour before serving.



Get even healthier!


Do you want to learn how to choose and use nutritious fats and other good-for-you foods? Curious about how health coaching can help you make your own healthy changes? Let’s talk! Schedule an initial free consultation - or extend this offer to someone you care about! I offer one-to-one coaching, group coaching, workshops and webinars, and workplace wellness programmes.


Source: Institute of Integrative Nutrition.


About Pravienna Naidoo

I graduated as an Integrative Nutrition Health (wellbeing) Coach from the Institute for Integrative Nutrition, where I learned over one hundred dietary theories and studied a variety of practical lifestyle coaching methods. Drawing on this knowledge, I will help you create a completely personalised ‘roadmap to health’ that suits your unique body, lifestyle, preferences, and goals.


I am also a qualified Social Worker, and certificated Academic Life Coach and Neuro-Linguistic Programming Practitioner; as well as a Memory Coach, Accelerated Learning Facilitator, Leadership Trainer, and Soft Skills and Life Skills Trainer. more >



JUNE / JULY 2019

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