Are You Eating Enough Healthy Fats?

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Grocery store aisles offer a dizzying array of fat-free and low-fat dairy and processed foods. But, has all this fat-free and low-fat food made us any healthier or thinner? Not really. Many fat-free and low-fat foods are high in sugar, refined carbohydrates, and calories, which contribute further to being overweight and obese. Rather than demonizing fat, many Americans need to incorporate healthy fats into their diet. healthy fats nutrition of fat Approximately 30% of your daily calories should come from healthy fats. All fats and oils are some combination of saturated, monounsaturated, and polyunsaturated fatty acids.

A general dietary guideline is: 30% saturated fats, 10% polyunsaturated Fats (Omega 3/6), and 60% monounsaturated fats. All fats are a combination of all 3 types with one type more dominant.

Healthy Fats

Sources of Healthy Fats by Dominant Type

Saturated Polyunsaturated (Omega 3) Polyunsaturated (Omega 6) Monounsaturated(Omega 9)
Coconut Oil Fatty fish (salmon, tuna, mackerel, herring, trout, sardines) Sunflower, sesame, and pumpkin seeds Extra virgin olive oil
Palm Oil Fish Oil/Flax seed oil Sesame oil Olives
Butter Wheat Germ Sunflower oil Almond oil
Eggs Walnuts Peanut oil Avocados

Sources of Unhealthy Transfats (made with hydrogenated oils)

  • Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough
  • Packaged snack foods (crackers, microwave popcorn, chips)
  • Stick margarine
  • Vegetable shortening
  • Fried foods (French fries, fried chicken, chicken nuggets, breaded fish

The good news is that healthy fats have many benefits including increased energy, mental alertness, and weight control.

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