In today’s vodcast, I chat about how, when it comes to eating for vibrant health, traditional food wisdom and modern research both point to the importance of healthy fats in our diet. If you’ve been following my journey, you know that I’ve been exploring a Mediterranean-inspired way of eating with a modified keto twist—one that prioritizes nutrient-dense, whole foods while focusing on a macronutrient balance of 60% fat, 25% protein, and 15% carbs.
Now, don’t let the idea of “high fat” scare you! The key here is quality over quantity—we’re talking about the good fats that nourish the body, support brain function, and provide steady, lasting energy. Think of this as “ancestral keto” meets Mediterranean traditions, where olive oil, pasture-raised meats, nuts, seeds, and vegetables take center stage.
- And be sure to try out the Sample Day: Mediterranean Keto-Inspired Menu!
These conversational vodcasts are available to the Kitchen Pioneers who have joined my YouTube membership community—The Traditional Foods Kitchen Academy.
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Table of Contents
- Why Healthy Fats Matter
- The Best Fats to Include in a Mediterranean Diet with a Keto Twist!
- The Right Proteins and Carbs
- Sample Day: Mediterranean Keto-Inspired Menu
- The Takeaway – What We Can Learn From This Way of Eating
- It’s Here! The Modern Pioneer Pantry!
- The Modern Pioneer Pantry
- The Modern Pioneer Cookbook
- Traditional Foods Kitchen Academy
- Join the Traditional Foods Kitchen Academy
- Kitchen Academy Videos
- Shop for items used in this blog post or video
Why Healthy Fats Matter
For years, we were told that fat was the enemy. But we now know that natural, unprocessed fats are essential for:
- Brain health – Your brain is nearly 60% fat, so it needs healthy fats to function properly.
- Hormone balance – Fats are the building blocks of hormones, helping to regulate everything from metabolism to stress levels.
- Stable energy – Fat is the most sustained energy source, preventing the blood sugar roller coaster that comes with processed carbs.
- Nutrient absorption – Vitamins A, D, E, and K are fat-soluble, meaning your body needs fat to absorb them.
- Cellular health – Every cell in your body is made up of a lipid (fatty) membrane that requires good fats to stay strong.
The Best Fats to Include in a Mediterranean Diet with a Keto Twist!
A Mediterranean diet already emphasizes healthy fats, but when we modify it with a keto approach, we focus even more on the highest-quality sources:
- ✅ Extra Virgin Olive Oil – A staple in Mediterranean cuisine, rich in polyphenols and heart-healthy monounsaturated fats.
- ✅ Avocados & Avocado Oil – Loaded with potassium, fiber, and beneficial fats.
- ✅ Pasture-Raised Eggs – A perfect balance of protein and healthy fats, plus choline for brain health.
- ✅ Raw Nuts & Seeds – Walnuts, almonds, macadamias, pecans, pumpkin seeds, and chia seeds provide healthy fats and minerals.
- ✅ Fatty Fish – Salmon, sardines, mackerel, and anchovies deliver omega-3s, which are anti-inflammatory and crucial for heart and brain health.
- ✅ Grass-Fed Butter & Ghee – Contain butyrate, a short-chain fatty acid that supports gut health.
- ✅ Coconut Oil & MCT Oil – Provide quick-burning energy, ideal for brain fuel.
- ✅ Full-Fat Dairy – Greek yogurt, kefir, and raw cheeses offer healthy saturated fats, probiotics, and protein.
More About Butter
When we think of the Mediterranean Diet, the first good fat that usually comes to mind is olive oil. But since we’re putting a bit of a keto spin on this way of eating, we also want to make sure we include high-quality butter in our diets.
I want to share a little bit with you about the importance of butter in any traditional foods diet. So here it is with a bit of Italian—specifically Northern Italian—wisdom:
🥄 Grass-Fed Butter & Ghee – Butter from grass-fed cows is rich in omega-3s, vitamin K2, and butyrate (as mentioned above), a short-chain fatty acid that supports gut health. In Northern Italy, traditional alpine butter has long been prized for its golden color and nutrient density, thanks to cows grazing on lush, high-altitude pastures. This creamy, flavorful butter has been a staple in Italian cooking for centuries, adding richness to everything from sautéed vegetables to handmade pastas.
When choosing butter, look for grass-fed varieties to ensure you’re getting the highest-quality fats for nourishment and flavor.
- Note: This Spring Detox Soup with Alpine Herbs recipe has butter as a key ingrediant.
The Right Proteins and Carbs
With 60% of our calories coming from fat, we also want to be intentional with our protein and carb choices:
🥩 Best Protein Sources (25%)
- Pasture-raised meats: Beef, lamb, chicken, and pork
- Wild-caught seafood: Salmon, sardines, mackerel
- Eggs (a perfect protein source!)
- High-quality cheeses and Greek yogurt
You might be wondering why I recommend eating 25% of our calories from protein here. This isn’t something I pulled out of thin air. As we age, we lose muscle, but we can slow this loss by taking several actions.
Certainly, exercise helps, but ensuring we get enough protein in our diet is crucial. So if you are age 50, 60, 65, and beyond, make sure you eat enough protein. (If you are younger, you may be able to drop down this percentage to 20% and increase your good fat consumption.)
🥗 Best Carbohydrate Sources (15%)
Since this approach is lower carb but not zero-carb, we include nutrient-dense, fiber-rich carbs:
- Non-starchy vegetables: Leafy greens, zucchini, asparagus, bell peppers, and broccoli
- Low-glycemic fruits: Berries, citrus, and occasional apples or pears
- Legumes in moderation: Lentils and chickpeas (great for fiber!)
Sample Day: Mediterranean Keto-Inspired Menu
Wondering how to implement all of this into your daily menu? Here’s a simple, balanced menu following the 60% fat, 25% protein, 15% carbs guideline:
Breakfast
🥑 Mediterranean Scramble
- 2 pasture-raised eggs scrambled in extra virgin olive oil
- ½ avocado sliced
- Handful of sautéed spinach and mushrooms
- Side of fermented sauerkraut for gut health
☕ Morning Beverage
- Black coffee or matcha tea with a splash of heavy cream or MCT oil
Lunch
🥗 Greek Salad with Salmon
- Wild-caught salmon (grilled)
- Leafy greens with tomatoes, cucumbers, olives, and feta
- Dressing: Extra virgin olive oil, lemon juice, garlic, and oregano
🥑 Side: Handful of macadamia nuts
Afternoon Snack
🧀 Cheese & Nuts Plate
- A few slices of raw cheddar or Manchego cheese
- A handful of walnuts or almonds
- A few fresh raspberries
Dinner
🍗 Garlic Butter Chicken with Roasted Vegetables
- Organic chicken thighs roasted with butter, garlic, and rosemary
- Side of roasted Brussels sprouts and zucchini drizzled with olive oil
- Small serving of cauliflower mash
🥣 Dessert (Optional)
- A few dark chocolate squares (85% or higher cacao) with walnuts
The Takeaway – What We Can Learn From This Way of Eating
This Mediterranean-inspired, modified keto way of eating is about quality—choosing the best fats, proteins, and carbs for nourishment, energy, and long-term health. It’s not about deprivation but about fueling your body in a satisfying and sustainable way.
If you’re new to this approach, start by adding in more good fats—like an extra drizzle of olive oil on your veggies or a handful of nuts as a snack. You’ll be amazed at how much more satisfied and energized you feel!
Let me know in the comments—what’s your favorite healthy fat to include in your meals?
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Kitchen Academy Videos
Let’s Talk Akkermansia: A Tiny Helper for Big Gut Health
Discover how Akkermansia muciniphila supports gut and immune health—and how traditional foods help this mighty microbe thrive.
Traditional Foods Kitchen Academy 2025 Member Update
I chat about what’s in store for my Traditional Foods Kitchen Academy in 2025.
Baking with Ancient Grains in the Traditional Foods Kitchen
Bake with Einkorn, Emmer, and Spelt—nutritious ancient grains that bring rich flavor and tradition to your favorite recipes.
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