Make Room for Healthy Fats
May 5, 2026
by Morayma MaKay
Writer / Blogger & Content Creator
Adulthood Rewired
Biography: Morayma Makay is a fashion model, mother, and writer. She has
dedicated the last 20 years to working in the fashion and health fields as
both a researcher and content creator.
“Why you need more healthy fats in your diet.”
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For a long time, “fat” was the thing everyone tried to avoid when it came to mealtime. Now that we understand nutrition a bit better, it’s clear that the right kinds of fat can actually make your meals feel more satisfying and your body work a little more smoothly with benefits from head to toe!
Healthy Fats For The Win!
One of the first things people notice when they start including healthy fats in their daily diet, is how much more balanced their energy levels feel. Instead of eating and then feeling hungry again an hour later, meals tend to “stick” a bit more, and that’s because fat slows digestion, giving your body a steadier source of fuel instead of a quick burst followed by a crash. It also changes how filling your meals actually feel…ever finish a salad and immediately start thinking about what else you can eat? It’s a surefire way to sabotage your healthy eating, if you immediately justify that brownie a la mode because you ate a salad (and are still hungry). Well, adding something like avocado, olive oil, or a handful of nuts can make a big difference in how you feel after that bowl full of greens, because those added healthy fats are giving your body what it needs to actually feel satisfied.
Fats And Your Vitamin Intake.
There’s a practical side to adding fats to your diet as well, because certain vitamins like A, D, E, and K need fat in order to be absorbed properly. So if you’re loading up your plate with vegetables but skipping fat entirely, you’re not getting the full benefit of the vitamins in your food or any supplements you may be taking. Even a small amount, like a drizzle of olive oil or a sprinkle of seeds, helps your body make better use of what you’re eating. Consider healthy fats as a nutritional multitasker!
Healthy Fats For The Brain (and Your Skin).
Healthy fats also support brain function in a way most of us don’t think about day to day. The brain relies heavily on fat, and specific types like omega-3s are linked to focus, memory, and mood. It’s one of those things you might not notice overnight, but over time it can make a difference in how clear-headed and steady you feel…not to mention a brain fed with good fats is less prone to cognitive issues as we age! These same healthy fats are also key to preserving healthier skin because they help to support your skin barrier, keep skin hydrated from the inside out, and calm inflammation.
Simple Ways To Eat More Fat.
When it comes to what to add in to your diet, think of simple, real foods. Things like avocados, nuts, seeds, olive oil, avocado oil and fatty fish like salmon are all easy places to start. These are the kinds of ingredients that fit into meals you’re probably already making. Roasting vegetables? Add a generous drizzle of olive oil before they go in the oven. Making toast? Try topping it with avocado instead of sugary jams. Yogurt or oatmeal? A spoonful of chia seeds or almond butter will do the trick. On the flip side, it’s helpful to be aware of where fats are coming from…highly processed foods often contain lower-quality fats that don’t offer the same benefits, so keep an eye out for that when you’re heading down the grocery aisle!
Remember, adding healthy fats to your diet is nothing to be scared about. Our bodies, from head to toe, can benefit from a few dietary changes that allow these good-for-you fats in…and since they tend to be delicious, it’s a nutritional step your palate and physique will not regret!
