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Depending on the food, the quality of fats can vary greatly.
Quality sources providing mono- and poly-unsaturated fats
Fish
Oils
- Safflower
- Flaxseed
- Olive
- Hempseed
- Soybean
- Canola
- Peanut
- Avocado
- Grapeseed
Nuts and seeds (including nut butters):
- Peanuts
- Almonds
- Cashews
- Pine nuts
- Sunflower seeds
- Flaxseeds
- Walnuts.
Poor sources providing saturated and trans-fats
- Palm, palm kernel, and coconut oils
- Butter, margarine, synthetic spreads
- Sour cream, ice cream, cream cheese, and other high-fat dairy products. Cheeses vary in fat and saturated fat levels- check the label.
- Animal fats that are solid at room temperature tend to be saturated fats. Try to limit consumption when possible.
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