Fats (Oils and Spreads)

 
 
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There are good fats and bad fats. The goods fats give us energy. Here is some examples:

  • Meat

  • Butter

  • Coconut

  • Nuts

  • Cold Water Fish

  • Egg

  • Nuts and Seeds

 

Monounsaturated fat – good fat:

  • Olive, canola, peanut, and sesame oils

  • Avocados

  • Olives

  • Nuts (almonds, peanuts, macadamia, hazelnuts, pecans, cashews)

  • Peanut butter

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Polyunsaturated fat – good sources include:

  • Sunflower, sesame, and pumpkin seeds

  • Flaxseed

  • Walnuts

  • Fatty fish (salmon, tuna, mackerel, herring, trout, sardines) and fish oil

  • Soybean and safflower oil

  • Soymilk

  • Tofu

Nutrition