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Nutrition Challenge Day 11 – Healthy Fats

🎯 Today’s Mission:

To successfully complete today’s mission:

  • ✅ Eat Healthy Fats today.
    • Easy Mode: Eat healthy fats with at least 1 meal today (if you’ve already eaten all of your meals today before reading this task, that’s OK, do it tomorrow).
    • Hard Mode: Eat healthy fats with every meal today (if you’ve already eaten some or all of your meals today before reading this task, that’s OK, just focus on your next meals coming up).
  • Complete the form at the bottom of the page when done.

💡 More Info:

Today we’re focusing on the healthy fats section of the Sleekgeek Food List:

  • Cold-Pressed Oils: Coconut oil, avocado oil, fish oil, flax seed oil, hemp seed oil, olive oil, walnut oil, etc.
  • Nuts (raw): Almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts, walnuts, etc.
  • Seeds (raw): Sunflower seeds, chia seeds, flax seeds, hemp seeds, pumpkin seeds, sesame seeds, etc.
  • Other: Avocado, butter and ghee, coconut, non-dairy milks (coconut, almond, soy, etc), nut butters (almond, macadamia, etc), olives, peanuts, peanut butter (natural), etc.

These are the healthy fat “superstar” foods that are:

  • Fat-dense and provide a significant amount of fat per reasonable serving size or calorie amount.
  • Nutritionally-dense, containing other vitamins, minerals, and phytonutrients that contribute to good health.
  • Minimally processed, single-ingredient foods whenever possible, and commonly found / easily included in a normal healthy diet.

More about healthy fats:

If you would like to read more in-depth about healthy fats, you can do so here.

For now, just know that we encourage a fairly balanced intake of:

  • Mono-unsaturated fats (like nuts, peanuts, avocado, olives, and olive oil).
  • Poly-unsaturated fats (like flax seeds, chia seeds, nuts, cold-pressed seed oils, and more protein-dense sources such as fatty fish).
  • Saturated fats (like coconut and coconut oil, butter, high-fat dairy, and other more protein-dense sources such as egg yolks and fatty cuts of meat).

Each of these different fats provides unique health benefits and it’s worth putting in additional effort to ensure that you get a little bit of everything.

Some of the main distinctions between these healthy fats and those that aren’t on the Sleekgeek Food List are that these healthy fats are naturally occurring and are in their original form or have simply been pressed or ground. With the exception of butter and ghee.

This is opposed to unhealthy fats that don’t naturally occur in the foods they’re found in and have to be created through an industrial process. Such as trans fats and industrial vegetable or seed oils (like corn oil, cottonseed oil, safflower oil, soybean oil, sunflower oil, margarine, and what is found in most commercial salad dressings and condiments, etc).

Healthy fats are an important part of a healthy diet:

When it comes to building a healthy meal we recommend that you start with your protein, then bulk it up with vegetables, and finally round your meal off with a small amount of smart carbohydrates and healthy fats.

For now, just focus on getting some healthy fats in your meals today (and every day thereafter if you can).

How to build the habit of eating healthy fats:

Eating healthy fats is the fourth nutritional-based habit that we teach in the Sleekgeek Coaching Program.

Fats can be very energy-dense and easy to over-consume, but moderate amounts from high-quality sources are healthy for us and play a very important role in hormonal functions and cognitive health.


Your priority is to get started and take action.

  • Stick to easy and convenient healthy fats. Keep it simple and do-able.
  • Try swapping out some unhealthy fats for healthier fats, or if you don’t usually eat any fat, then experiment with adding small amounts to each meal using foods that you actually like and are willing to eat.
  • Consider healthy eating as a spectrum of best-effort choices where you want to try to make more good choices and less bad choices whenever possible, as opposed to an all-or-nothing approach of only being allowed to make perfect choices and considering yourself a failure if you make any bad choices at all.

Intermediates and Advanced:

Your priority is to get more consistent, hit the right quantity, expand your variety, and improve your quality.

  • Work on making healthy fat choices with every single meal, consistently. You don’t have to eat healthy fats with every meal (often we cover them with our cooking oils, etc, but if you are eating small moderate portions then it definitely can be appropriate. 
  • Experiment with different types of healthy fats and see if you can expand your variety of choices.
  • Try improving the quality of your healthy fats – such as by buying organic, minimally processed, and food that has been sourced locally.
  • Don’t forget that healthy fats are just one part of your meal. See the Sleekgeek Healthy Meal Template for a broader perspective and work on building up a healthy well-balanced meal.

Have a handful of go-to healthy fat sources:

Make sure that you ALWAYS have a handful of go-to healthy fat sources on hand that are super easy to prepare and eat when short on time or low on willpower. If you fail to plan then you plan to fail.

  • Healthy fats like coconut oil, olive oil, and butter are great for cooking with (read more about healthy cooking oils) and will help you cover your mono-unsaturated and saturated healthy fat sources.
  • Healthy fats like nuts (almonds, cashews, brazil nuts, etc) and seeds (chia, flax, sesame, etc) stored in your cupboard are always handy as quick and easy choices when you’re short on time and need something with minimal prep and work. You can eat them on your own, or crush them up to add to salads, curries, oats, and so on.
  • Healthy fats like avocados, coconuts, olives, nut butter, and non-dairy milks can be stored in a cool dark place or fridge, tend to last fairly well, and can be called upon to quickly add to a wide variety of meals.

Getting into the habit of eating healthy fats doesn’t need to be complicated or super fancy. It just requires a bit of effort up front, and then a system that you can continuously and regularly maintain. You will come to learn which foods you need to buy frequently and which foods you only need to stock up in bulk once in a while.

✅ Mission Accomplished?

Fill in the form below once you’re done to keep track of your progress.

Which day of the challenge have you completed?
Used to automatically email you a copy of your mission submission so that you can keep track of which missions you have completed.
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