Plant-Based Fats

Fats are essential for the brain, hormones, skin, and emotional regulation. On a plant-based diet, choosing the right fats—not eliminating them—is the key to lasting energy and peace throughout the day.

The Role of Healthy Fats

• Support brain development, especially in young children
• Balance hormones and regulate mood
• Aid in vitamin absorption (A, D, E, and K)
• Provide satiety and slow digestion of carbs
• Support joint, nerve, and skin health

Best Plant-Based Fat Sources

• Avocados, olives, and cold-pressed oils (olive, flax, hemp, avocado)
• Seeds: chia, flax, hemp, sunflower, pumpkin
• Nuts: almonds, walnuts, cashews, Brazil nuts
• Nut and seed butters (natural, no sugar added)
• Coconut products (milk, yogurt, flakes in moderation)

Fat Needs by Age

• Ages 1–3: High-fat needs for brain growth. Include mashed avocado, flax in oatmeal, full-fat plant milk.
• Ages 4–8: Use nut butters on toast, olive oil on veggies, and seed mixes for snacks.
• Ages 9–13: Focus on variety—walnuts, tahini, tofu, and seeds blended into smoothies or sprinkled on bowls.
• Ages 14–18: Prioritize hormonal health with flax oil, hemp seeds, and avocado-based meals.
• Women: Fats support cycles, fertility, and postpartum recovery. Include healthy oils daily and rotate seeds for hormone balance.
• Seniors: Support joint health and brain function with walnuts, flax oil, and nutrient-dense spreads.

Practical Ways to Add More Healthy Fats

• Add ground flaxseed or chia to oatmeal, smoothies, or baked goods
• Top grain bowls with avocado or drizzle of olive oil
• Snack on a mix of pumpkin seeds, walnuts, or trail mix
• Use tahini or nut butters in dressings and sauces
• Include coconut milk in soups, curries, and porridge occasionally

“God didn’t leave fats out of nature. He placed them where we’d find them—whole, nourishing, and healing.”