By Guest Blogger Debbie Wilkins Baisden

Today we are going to discuss how to choose healthy fats.  We talk about them a lot, but it can be really confusing what’s healthy and what’s not.

I am a child of the 80’s and my mom was on a “fat free” kick for years.  Fat-Free Ranch Dressing.  Fat-Free yogurt.  Fat-Free crackers.

That’s what the fad was because we thought dietary FAT makes us FAT.

Fast forward to today and we now know that FAT does NOT make us FAT.  We need those healthy “good” fats to look and feel our best.   We don’t want to have this stuff by the gallon, but let’s not eliminate it from our daily nutrition.

Healthy fats actually help our heart, energy, appetite, and bones.  They balance our cholesterol and our blood sugar and our hormones.

Healthy fats satisfy as they slow digestion.  Our brains need fat.  Fats give us energy and help us absorb vitamins.  Oh, and it tastes good and will likely help you avoid the BAD fats and fake foods that you crave when you avoid fat!

Here are a few FANTASTIC FATS:

  • extra virgin olive oil
  • olives
  • ghee
  • full fat butter
  • coconut
  • coconut oil
  • coconut milk
  • avocado
  • avocado oil
  • nuts
  • bacon grease
  • pumpkin seed oil
  • sunflower oil
  • palm oil
  • sesame oil
  • nut butters
  • seed butters
  • grapeseed oil
  • seeds
  • flaxseed oil
  • chia seeds
  • fish
  • meats
  • green leafy vegetables


  • Canola Oil
  • Corn Oil
  • Soybean Oil
  • “Vegetable” oil
  • Peanut Oil
  • Safflower Oil
  • Cottonseed Oil
  • Margarine
  • Shortening
  • Any fake butter substitutes

Note that if you have recipes that call for the BAD fats above you can substitute with something else like butter for margarine, and vegetable oil for melted coconut oil or butter/ghee.

Feel free to comment below if you have any questions. In addition, please read last month’s blog here on Tips for Eating Healthy Starches.


Debbie is part of the Momsanity Team, which is a community of Moms striving to achieve balance through physical, emotional and spiritual wellness. You can read more about this amazing program here.