Healthy Fats - South Sound YMCA

Healthy Fats

Let’s Talk Healthy Fats! 

By Lesli Baker 

My name is Lesli Baker, and I am the Health and Well Being Coordinator for the South Sound YMCA!

I am a Certified Nutritional Therapist and Movement Therapist as well as a Yoga Instructor, specializing in Trauma Sensitive Movement Therapy.

One of my biggest passions is also exploring, reading, and researching new and interesting ways to use food and nutrition to help to maintain and promote good health and well-being. When it comes to eating healthy and delicious, the possibilities are endless!


Both avocado and coconut are fantastic sources of healthy fats, even though both are fruits! Plus, avocado and coconut are endlessly versatile – from using avocado in chocolate pudding, to making dairy-free frosting from coconut cream – these high-fat foods are kitchen favorites. 

Here are some benefits of consuming avocados and coconut: 

One avocado packs in 14g of fiber – just about half the recommended daily value! Additionally, avocado consumption has been shown to help improve bacterial diversity in the gut. However, if you notice digestive issues such as bloating, gas or diarrhea after eating avocado, you may be sensitive to sorbitol. Sorbitol is a sugar alcohol that belongs to the polyol FODMAP group. Coconut is also a great source of dietary fiber, but the interesting gut-related benefits are the antifungal and antimicrobial properties. Coconut oil specifically has been shown to be effective against bacteria such as P. aeruginosa, E. coli, Proteus vulgaris, and Bacillus subtilis. The fatty acids in coconut oil, such as lauric acid, capric acid, and caprylic acid, have been shown to inhibit bacterial growth.  Although both avocados and coconut are sometimes feared because they are high in calories, there is plenty of evidence to show high-fat diets increase satiety hormones to help eat less overall, prevent overeating and reduce snacking in between meals.  Foods like avocado and coconut are packed with nutrients along with their high fiber and healthy fat content. Fats are an important part of a balanced diet, as long as they are coming from unprocessed foods that are naturally high in fats! 

Try it! Avocado Fries  


  • Makes 6 servings 
  • 3 ripe (but not overripe) avocados 
  • ½ cup coconut flour 
  • 4 eggs 
  • 1 tsp garlic powder 
  • 1 tsp onion powder 
  • 1 tsp paprika 
  • 1 tsp sea salt 
  • ½ tsp freshly ground black pepper 
  • 1 ½ cup unsweetened shredded coconut 


  1. Preheat the oven to 450° F. Line a baking sheet with parchment paper, set aside. 
  2. Slice avocados lengthwise – for three avocados, you’ll get 18-24 fries (6-8 per avocado depending on the size). 
  3. Set up three bowls in an “assembly line”: in the first bowl, add the ½ cup of coconut flour. 
  4. Crack the eggs into the middle bowl, beat lightly and add garlic powder, onion powder, paprika, salt, and pepper. 
  5. In the last bowl, add the shredded coconut. 
  6. Dredge each avocado slice through the flour, and then the beaten egg. Coat thoroughly with the shredded coconut and place on the baking sheet. 
  7. Bake for 20-25 minutes. Cool for about ten minutes and serve with dipping sauce of your choice.