Nutrition Articles

Healthy Fat Facts

Avocado
With the Body-for-LIFE program, you are expected to consume one serving of healthy fat per day. As opposed to trans and saturated fats, the healthy fats (monounsaturated and polyunsaturated) actually protect your heart and support your overall health. It is important to include a mix of good fat and omega-3 packed foods in your diet while reducing the processed, packed foods containing bad fats. Use the list below to help gauge the types of fats in your diet.
 
Some examples of healthy fats include:

Monounsaturated –
Olive, canola, sesame oil
Avocados
Olives
Nuts and Nut butters
 
Polyunsaturated –
Corn and safflower oil
Sesame, pumpkin, chia and flax seeds
Salmon, tuna, trout
Soymilk and tofu
 
Some examples of bad fats include:
 
Saturated –
High-fat red meat (beef, lamb, pork)
Whole-fat dairy products
Butter and Lard
 
Trans –
Packaged snack foods (chips, crackers, cookies, doughnuts)
Margarine
Fried foods
Candy bars