Get your Coach

How to make fat your friend. Not your enemy.


Fat is not always the enemy. It might have a bad reputation, but it’s an important part of your nutrition. So don’t feel guilty. If someone tells you to cut all fat out of your diet, don’t listen. Choose the healthy kind. The right amount. Instead of putting on weight, you will actually help your body function better.

So which high-fat foods should you be eating? And how much? Unfortunately knowing this isn’t that easy. Read more to find out the best healthy fats and portion sizes for a Free Athlete.

½ Avocado

Avocado is one of the best kinds of fat. It’s full of nutrients, tastes delicious and can be eaten at any time of day.

Portion size: Add half an avocado to a meal of your choice. Put it on some cracker bread for breakfast or in your salad for lunch.

2 Tablespoons Natural Peanut Butter

Is peanut butter a sin? Fortunately, no. Not if you choose the right kind. Natural peanut butter has no sugar. No preservatives. And tastes even better!

Portion size: 2 tablespoons is a good amount of natural peanut butter for 1 intake. Eat it with fruit, like banana for breakfast. Or in a smoothie or shake.

½ Cup Almonds

Almonds are full of fat. But it’s all good fat. And they are super high in protein. Something every Free Athlete needs.

Portion size: Half a cup of almonds is the ideal amount for a snack. On the go. At work. After a workout.

1 Tablespoon Extra Virgin Olive oil

Extra virgin olive oil is part of the Mediterranean diet, responsible for some of the world’s healthiest populations. Just remember to use it in moderation.

Portion size: 1 tablespoon is the ideal amount for frying, roasting (gently heated) and salads.

Control your nutrition. Your fats. Your portions. Discipline and self-control. If you can master this, you can master anything.

We want to hear from you. Do you find it hard to control your healthy fat intake? Or which meals do you make from these healthy fats? Join the discussion, leave a comment below.