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Inexpensive source of healthy fat

by (231)
Updated about 13 hours ago
Created March 27, 2011 at 4:59 PM

Just curious where everyone gets their fat from. I've got heavy cream and coconut oil, the latter is much more dense in terms of calories from fat, but both aren't cheap. I'm single, and I end up spending at least $70 at the grocery store every week. It'll be even more than that per week when the grass-fed CSA starts. Aside from coconut oil, I snack on nuts, because even after a meal, I'm typically still a little hungry. I try to keep my nut consumption to just Macadamias, since they're supposedly the healthiest, but they're damn expensive.

I'd eat more eggs, but those seem pretty expensive too for non-supermarket brand, and eggs rarely fill me up. The only way I think I can really cut the cost is by buying high fat ground meats, but then I'm a little limited with the meals I can make from that.

I know the cost of food has been discussed, I'm just specifically curious about getting more healthy fat, cheaply.

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1634 · June 11, 2011 at 8:06 AM

Agreed. Too bad I can't easily find such things in my country. But I do something similar with bones I've reserved.

531db50c958cf4d5605ee0c5ae8a57be
8858 · March 31, 2011 at 12:51 PM

Mainly I just use it in coffee. Used to use it more in sauces, with parmesan cheese and butter. Now I go more with coconut milk curries.

Fa361df4b3f2d5aa13aa6a73dbf8d88b
152 · March 31, 2011 at 2:51 AM

how do you incorporate the heavy cream into your diet?

62b02f957f8761649d3f324419bdd4d6
135 · March 29, 2011 at 3:54 PM

I will read that, thanks for the recommendation.

D7e91b5f5420c05ffdb9f9f831c0dc82
10 · March 29, 2011 at 2:52 PM

I won't pretend, either. If you haven't read PaNu blog, I recommend it, or go back and read again, one of its main points is to be leary of judging and guiding your health by how you feel, diff between healthy and fit, and know your n-6 fats, etc.

62b02f957f8761649d3f324419bdd4d6
135 · March 28, 2011 at 5:20 PM

I won't begin to pretend I have an extended knowledge of nutrition, at least on the scientific level. By "works for me" I mean I feel great, have no health problems, am physically fit, and full. Please, if you know of a better, at least safer, way of going about this, I humbly seek advice of this community. After all, that's why I joined: for wisdom on such matters.

B61f6513a155cd874b42efdad55312f6
231 · March 28, 2011 at 2:42 PM

I eat about a half dozen eggs in my breakfast over the course of the week. I can get coconut oil for about $5/lb, which is closer to 3800kcal/lb, so, I'd prefer it to cream/butter. I'll have to check my receipt to see what cost me the most, but I did opt for 20%fat ground beef, and bought some $5/lb steaks. Probably didn't help the bill buying fish, but I haven't had any in a while. $70 just seems high to me, but I've been spending even more than that(granted, I'm restocking due to a move, so it's expected) but I agree, diet is an important expense.

742ff8ba4ff55e84593ede14ac1c3cab
3521 · March 28, 2011 at 2:40 PM

How does it taste? I am thinking of ordering it. I love how the nutiva brand tastes but despise the taste of tropical traditions.

D7e91b5f5420c05ffdb9f9f831c0dc82
10 · March 28, 2011 at 2:14 PM

"got used to consuming a ton of it, and it works for me." Depends on what "works" means. Disease-free, Not obese or suffering inflammation at the moment? Or just full and physically fit?

D7e91b5f5420c05ffdb9f9f831c0dc82
10 · March 28, 2011 at 1:46 PM

I was hiding bottles of cream and jars of coconut in the toilet. Sometimes I'd show up to work not even 7 am you could see a smear on my beard...

A968087cc1dd66d480749c02e4619ef4
20411 · March 28, 2011 at 12:32 PM

Fatoholism. Hahaha. Is there a 12 step program for that? FFA - Fatty Fataholics Anonymous. Sign me up! (Hi. I'm Dave. I'm addicted to butter. And cream. I used to eat coconut oil right from the jar with a spoon. Or a fork. My wife thought it was really gross. I've been fat free for twenty days and I'm a little shaky, but I just keep repeating the FFA mantra: Ornish! Pritikin! Oz and Jillian! I don't eat no nasty fat, Raw food vegan's where it's at!)

B61f6513a155cd874b42efdad55312f6
231 · March 28, 2011 at 11:27 AM

I know a body builder who eats a 70/30 fat/protein diet, and he's incredibly ripped. Plus, I've got abs, and they're more and more defined lately, which coincides with slowly reducing carb intake. Also, I'm really not doing much to add more fat, I'm just substituting carbs for tea with coconut oil or heavy cream. When I snack on fruit, I usually go overboard.

Af1d286f0fd5c3949f59b4edf4d892f5
18412 · March 28, 2011 at 3:08 AM

jeez melissa. you talkin canadian prices or somethin? even at regular price, organic valley's pasture butter is $5.99 a pound at whole foods, which everyone knows is the most expensive place.

A68f24168bc0de414a038037e287b581
4896 · March 28, 2011 at 2:07 AM

It's also out of my way, but I try to stop once in three weeks or so.

62b02f957f8761649d3f324419bdd4d6
135 · March 28, 2011 at 1:25 AM

The fats that I throw in that specific meal were the outcome of numerous experiments in seeing what worked for me. When I first began eating primal, I had been doing zone for awhile, and had adopted a version that subbed a few blocks of carbs for fat. Point being, I got used to consuming a ton of it, and it works for me.

B61f6513a155cd874b42efdad55312f6
231 · March 27, 2011 at 11:46 PM

yea, trader joes is nice, there is one kinda nearby, but it's out of my way on my commute home. I might have to stop by and see what they have.

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1146 · March 27, 2011 at 10:46 PM

That is way too much Omega 6.

Cab7e4ef73c5d7d7a77e1c3d7f5773a1
7324 · March 27, 2011 at 10:43 PM

I'm not sure how healthy those fats are...Sounds like a lot of n-6 to me.

7e746be2f0e550a8cd7df881322ae705
18701 · March 27, 2011 at 9:38 PM

Organic butter was $7 a pound at my health food store. :(

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231 · March 27, 2011 at 8:00 PM

thanks for the link! Soapers choice has virgin oil at ~$0.07/oz cheaper than what I just paid. Pretty decent!

Ed71ab1c75c6a9bd217a599db0a3e117
25467 · March 27, 2011 at 7:40 PM

Get red laser app on your iPhone and you will reduce your coconut oil and food bills faster

B61f6513a155cd874b42efdad55312f6
231 · March 27, 2011 at 7:39 PM

definitely just subscribed...it's like $0.3/oz, which is pretty damn cheap for how energy dense the stuff is. Now I just need to find the cheapest place for macadamias and I'll be all set.

B61f6513a155cd874b42efdad55312f6
231 · March 27, 2011 at 7:34 PM

I don't want to have to get a membership just for heavy cream. I may be able to reactivate a BJ's membership for free though, but their prices in the end don't really make up for having to travel out of my way.

B61f6513a155cd874b42efdad55312f6
231 · March 27, 2011 at 6:55 PM

anything grassfed in the area is still more expensive than shopping at a grocery store. Short ribs might be something to look into, but it's still slightly more expensive for grassfed than the grocery store.

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5232 · March 27, 2011 at 6:47 PM

Subscribe to tropical tradition's mailing list and occasionally they do two gallons for the price of one. Two gallons of coconut oil for 50 or 60 bucks ain't bad at all. Cheaper than butter.

9aa2a816c61170cc0183a68be0386ba5
1702 · March 27, 2011 at 6:34 PM

I just got this very brand and I"m having to prevent myself from just eating it by the spoonful. It smells SO GOOD AND TASTES EVEN BETTER.

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15 Answers

Ed71ab1c75c6a9bd217a599db0a3e117
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25467 · March 27, 2011 at 5:25 PM

Grass fed bones. Cook in a wine beef broth in a crock pot with half pound of pastured butter.....eat the marrow and pour over any veggie or partner you like. Makes them all taste better and is dirt cheap

B124653b19ee9dd438710a38954ed4a3
1634 · June 11, 2011 at 8:06 AM

Agreed. Too bad I can't easily find such things in my country. But I do something similar with bones I've reserved.

Af1d286f0fd5c3949f59b4edf4d892f5
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18412 · March 27, 2011 at 5:51 PM

Coconut Milk - super inexpensive and almost completely coconut fat. Basically a buck per 16oz.

Coconut Oil - two 54oz jars of Nutiva on amazon for $41 with free shipping, or $35 if you do their subscription program. That's insane pricing. For one person, 108 oz should last months. (Less than $1 per day.)

Grass Fed Butter, or if you want to go even cheaper and get just the source of fat, get plain organic butter or even regular butter.

B61f6513a155cd874b42efdad55312f6
231 · March 27, 2011 at 7:39 PM

definitely just subscribed...it's like $0.3/oz, which is pretty damn cheap for how energy dense the stuff is. Now I just need to find the cheapest place for macadamias and I'll be all set.

7e746be2f0e550a8cd7df881322ae705
18701 · March 27, 2011 at 9:38 PM

Organic butter was $7 a pound at my health food store. :(

D10ca8d11301c2f4993ac2279ce4b930
5232 · March 27, 2011 at 6:47 PM

Subscribe to tropical tradition's mailing list and occasionally they do two gallons for the price of one. Two gallons of coconut oil for 50 or 60 bucks ain't bad at all. Cheaper than butter.

Af1d286f0fd5c3949f59b4edf4d892f5
18412 · March 28, 2011 at 3:08 AM

jeez melissa. you talkin canadian prices or somethin? even at regular price, organic valley's pasture butter is $5.99 a pound at whole foods, which everyone knows is the most expensive place.

24fcc21452ebe39c032be6801d6bbadd
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9812 · March 27, 2011 at 5:39 PM

I get my coconut oil from Amazon.com- they sell a 2-pack of Nutiva for $15 or so; they are like $12 each at my local stores. I'm also digging grassfed short ribs and oxtail; cheaper than steak and lotsa fat!

B61f6513a155cd874b42efdad55312f6
231 · March 27, 2011 at 6:55 PM

anything grassfed in the area is still more expensive than shopping at a grocery store. Short ribs might be something to look into, but it's still slightly more expensive for grassfed than the grocery store.

9aa2a816c61170cc0183a68be0386ba5
1702 · March 27, 2011 at 6:34 PM

I just got this very brand and I"m having to prevent myself from just eating it by the spoonful. It smells SO GOOD AND TASTES EVEN BETTER.

100fd85230060e754fc13394eee6d6f1
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18671 · March 28, 2011 at 12:41 PM

You can buy beef fat from the butcher at most groceries for a decent price. I've seen $0.25 - $2.99 / lb. Then render it and freeze it, and use it where you would use butter or coconut oil.

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78422 · March 28, 2011 at 1:12 AM

fatocentrism / fatoholism is one of the aspects of the paleo-paradigm expounded on this message board which i can neither understand nor accept: i was also infected by it (=thinking "damn, i HAVE to eat tons of fat") but that was making me just fatter; want abs?: lots of protein + some carbs sometimes... "fat"? - nothing aside from what is already in natural foods like meat, eggs...

D7e91b5f5420c05ffdb9f9f831c0dc82
10 · March 28, 2011 at 1:46 PM

I was hiding bottles of cream and jars of coconut in the toilet. Sometimes I'd show up to work not even 7 am you could see a smear on my beard...

A968087cc1dd66d480749c02e4619ef4
20411 · March 28, 2011 at 12:32 PM

Fatoholism. Hahaha. Is there a 12 step program for that? FFA - Fatty Fataholics Anonymous. Sign me up! (Hi. I'm Dave. I'm addicted to butter. And cream. I used to eat coconut oil right from the jar with a spoon. Or a fork. My wife thought it was really gross. I've been fat free for twenty days and I'm a little shaky, but I just keep repeating the FFA mantra: Ornish! Pritikin! Oz and Jillian! I don't eat no nasty fat, Raw food vegan's where it's at!)

B61f6513a155cd874b42efdad55312f6
231 · March 28, 2011 at 11:27 AM

I know a body builder who eats a 70/30 fat/protein diet, and he's incredibly ripped. Plus, I've got abs, and they're more and more defined lately, which coincides with slowly reducing carb intake. Also, I'm really not doing much to add more fat, I'm just substituting carbs for tea with coconut oil or heavy cream. When I snack on fruit, I usually go overboard.

E19251bff6c930e29d91b00c6ee1582f
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145 · March 27, 2011 at 5:33 PM

In my experience, lard is pretty cheap these days, with the public scare over fat sources, especially animal fat sources. If you can find a source of quality lard, it's good for cooking, shortening, and some people even use it as a spread like butter. It has a high smoke point for being an animal fat (not as high as ghee, though), so it can be very, very useful for cooking, which will add a decent amount of fat to whatever dish you make with it.

8551ed730fbac3d8487189502da2b46d
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10 · March 27, 2011 at 7:49 PM

I purchase my Coconut, Avacado, Cocoa Butter and Palm Oils through Soaper's Choice. (Google it.) Don't let the name fool you, they sell food grade oils/fats. I generally can pick up a gallon of pretty much whatever for under $30. Shipping is generally pretty reasonable too...

Oh and BTW I'm not affiliated with them at all. Just a fan of their prices. :)

B61f6513a155cd874b42efdad55312f6
231 · March 27, 2011 at 8:00 PM

thanks for the link! Soapers choice has virgin oil at ~$0.07/oz cheaper than what I just paid. Pretty decent!

742ff8ba4ff55e84593ede14ac1c3cab
3521 · March 28, 2011 at 2:40 PM

How does it taste? I am thinking of ordering it. I love how the nutiva brand tastes but despise the taste of tropical traditions.

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135 · March 27, 2011 at 6:51 PM

For fats, I make two trips: 1.) Costco. There I buy avocados, raw walnuts, raw almonds, and olive oil. At the location near me, they sell a fairly large jar of maranatha almond butter for about $8, which I will purchase if I'm feeling particularly feisty. 2.) Any farmer's market. There I pick up more nuts and seeds in bulk, typically raw pumpkin seeds, raw sunflower kernels, and flax. Take a hefty spoonful of each, throw it in a large bowl of organic spring greens, crushed walnuts, cubed chicken/turkey, maybe a few bell peppers, and top it with a dressing of 4 parts olive oil, 1 part balsamic vinegar (maybe a bit of organic mustard too), and you have yourself a significant load of healthy fats. I do this salad daily, and it actually keeps me full, especially after a tough workout.

Cab7e4ef73c5d7d7a77e1c3d7f5773a1
7324 · March 27, 2011 at 10:43 PM

I'm not sure how healthy those fats are...Sounds like a lot of n-6 to me.

62b02f957f8761649d3f324419bdd4d6
135 · March 28, 2011 at 1:25 AM

The fats that I throw in that specific meal were the outcome of numerous experiments in seeing what worked for me. When I first began eating primal, I had been doing zone for awhile, and had adopted a version that subbed a few blocks of carbs for fat. Point being, I got used to consuming a ton of it, and it works for me.

62b02f957f8761649d3f324419bdd4d6
135 · March 29, 2011 at 3:54 PM

I will read that, thanks for the recommendation.

0adda19045a3641edac0008364b91110
1146 · March 27, 2011 at 10:46 PM

That is way too much Omega 6.

D7e91b5f5420c05ffdb9f9f831c0dc82
10 · March 28, 2011 at 2:14 PM

"got used to consuming a ton of it, and it works for me." Depends on what "works" means. Disease-free, Not obese or suffering inflammation at the moment? Or just full and physically fit?

62b02f957f8761649d3f324419bdd4d6
135 · March 28, 2011 at 5:20 PM

I won't begin to pretend I have an extended knowledge of nutrition, at least on the scientific level. By "works for me" I mean I feel great, have no health problems, am physically fit, and full. Please, if you know of a better, at least safer, way of going about this, I humbly seek advice of this community. After all, that's why I joined: for wisdom on such matters.

D7e91b5f5420c05ffdb9f9f831c0dc82
10 · March 29, 2011 at 2:52 PM

I won't pretend, either. If you haven't read PaNu blog, I recommend it, or go back and read again, one of its main points is to be leary of judging and guiding your health by how you feel, diff between healthy and fit, and know your n-6 fats, etc.

1da74185531d6d4c7182fb9ee417f97f
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10919 · March 27, 2011 at 6:41 PM

Coconut milk is mostly fat Beef marrow from grass fed shin bones Grassfed suet Canned wild salmon. The bones are edible too and a good source of calcium Egg yolks.

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620 · March 27, 2011 at 5:44 PM

Exactly what Jules said. Amazon.com is a great lower priced option for coconut oil. You may also want to save bacon drippings and use avocado more often- when it's in season many stores have it very cheap. I found Macadamias cheaper at Costco and also in the bulk section of my grocery store. Eggs are expensive, but when you look at the cost of 1 egg compared to other proteins it's much cheaper. You may want to check with some local farms in your area for some lower priced farm-fresh eggs

Ed71ab1c75c6a9bd217a599db0a3e117
25467 · March 27, 2011 at 7:40 PM

Get red laser app on your iPhone and you will reduce your coconut oil and food bills faster

E0b0d94cebef8ed2371d02ec2ecb5461
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94 · March 27, 2011 at 5:25 PM

Kerry Gold is relatively cheap.

D7e91b5f5420c05ffdb9f9f831c0dc82
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10 · March 28, 2011 at 2:07 PM

It would be nice to see what you consider expensive - such as how much heavy cream and eggs and butter cost for you. $70 is not a bad budget, but I think diet is one of the most important expenditures in one's life. Butter, I think is the cheapest source. There about 3000 kcal in a pound, and about the same in a quart of heavy cream. These run about $4-$6 at my loc depending on quality. Eggs - $3-4/doz for decent quality. 20% fat beef, $4/lb: I use it at least 3x a week, eat about 2-3 lbs at most. If you're still hungry after a meal, take a shot of cream, drink water, wait a half hour. I find getting enough fat during the meal leaves me plenty sated at the end. Coconut and chocolate are treats. Nuts I just eat too many and get acidy stomach - with price and the knowledge about n-6 I doubt they're good advice to cornerstone a diet. So maybe 2 lbs butter, 2 qts cream, 2 doz eggs, 4 lbs beef ~ $40, plenty of calories for the week and room for chicken, lamb, chocolate, and starch, veggies or tubers.

B61f6513a155cd874b42efdad55312f6
231 · March 28, 2011 at 2:42 PM

I eat about a half dozen eggs in my breakfast over the course of the week. I can get coconut oil for about $5/lb, which is closer to 3800kcal/lb, so, I'd prefer it to cream/butter. I'll have to check my receipt to see what cost me the most, but I did opt for 20%fat ground beef, and bought some $5/lb steaks. Probably didn't help the bill buying fish, but I haven't had any in a while. $70 just seems high to me, but I've been spending even more than that(granted, I'm restocking due to a move, so it's expected) but I agree, diet is an important expense.

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5853 · March 28, 2011 at 7:09 AM

I get free marrowbones from my butcher. I think its as paleo source of fat it can get these days. I am just wondering how much there is fat in marrow, its easy for me to eat that maybe too much. Does it have any protein or is it over half fat?

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4896 · March 27, 2011 at 10:19 PM

Same as others, I buy my Nutiva 54oz coconut oil on subscription from amazon, and it lasts for a very long time.

You can do a lot of things with nice ground beef. This is the kind of meat I use the most, because of the price. I often cook huge family pack (~2.5Ibs) with onions, garlic, all spice and other spices, and some ketchup with tomato sauce. It's delicious by itself, but I also use it over the next days in mixtures with other things, I add veggies to make a stir fry, I fry eggs on the same pan I just warmed the meat up and eat it over the meat, it's delicious. Of course you can make burgers with it, by itself or add veggies (I've made once with spinach, it was amazingly good!), make a meatloaf... and so on.

I buy heavy whipping cream in local Trader Joe's, as it's the cheapest ($1.99 per pint) and the only one I found with no additives whatsoever.

A68f24168bc0de414a038037e287b581
4896 · March 28, 2011 at 2:07 AM

It's also out of my way, but I try to stop once in three weeks or so.

B61f6513a155cd874b42efdad55312f6
231 · March 27, 2011 at 11:46 PM

yea, trader joes is nice, there is one kinda nearby, but it's out of my way on my commute home. I might have to stop by and see what they have.

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8858 · March 27, 2011 at 5:50 PM

Heavy cream is $5 for a half gallon at Costco...

B61f6513a155cd874b42efdad55312f6
231 · March 27, 2011 at 7:34 PM

I don't want to have to get a membership just for heavy cream. I may be able to reactivate a BJ's membership for free though, but their prices in the end don't really make up for having to travel out of my way.

Fa361df4b3f2d5aa13aa6a73dbf8d88b
152 · March 31, 2011 at 2:51 AM

how do you incorporate the heavy cream into your diet?

531db50c958cf4d5605ee0c5ae8a57be
8858 · March 31, 2011 at 12:51 PM

Mainly I just use it in coffee. Used to use it more in sauces, with parmesan cheese and butter. Now I go more with coconut milk curries.

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