Healthy Fats
Unsaturated fats – olive, canola, sunflower, peanut and other vegetable oils, avocadoes, fatty fish, etc.
Recommendations
- 2-3 servings daily (20%-25% of your daily caloric intake)
- All fats are high in calories, so limit serving sizes
- Keep oils in a cool, dark cupboard or in the refrigerator to prevent them from going rancid
- Make your own salad dressing with canola or olive oil.Only use a small amount while cooking
Benefits
Some of the fats we eat are essential for health maintenance and energy. Surprisingly, these healthy fats, unlike the unhealthy ones, improve cholesterol levels, decrease the risk of heart diseases, assist in brain function, promote healthier skin, regulate the production of many hormones and aid the body in absorbing some vitamins. “Good” fats include olives and olive oil, avocados, fatty fish, nuts and seeds.
Calorie content
Calories per serving: 45, Examples of one serving: 1 teaspoon of oil, 5 olives, 2 tablespoons of avocado, 7 peanuts.
