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Fats

  • Needed for Vitamin transport
  • Used for energy instead of Carbohydrates
  • Good Fats
    • Help lower blood cholesterol
    • Monounsaturated
      • Oils (Canola, Olive, Peanut, and Sunflower), Avocados, Nuts (peanuts, pecans, almonds, cashews, macadamia, hazel), peanut butter, Olives
    • Polyunsaturated & Omega 3s
      • Oils (Corn, Soybean, Safflower), Walnuts, Seeds (Sesame, Pumpkin, Flax), Fish (Salmon, Tuna, Mackerel, Herring, Trout, Sardines), Soymilk, Tofu
  • Bad Fats
    • Saturated
      • Less than 5% of diet, if not eliminated
      • Animal Product and Plant oils
        • Butter, Full Fat Cheese, Whole Milk, Fatty Meats, Oils (coconut, palm, and palm kernel)

  • Trans
    • Less than 1% of diet, if not eliminated
    • Raises bad cholesterol and lowers good cholesterol
    • Baked goods (cookies, muffins, donuts), Snack foods (crackers and chips), Stick Margarine, Fried Foods. 
    • Shortening, partially hydrogenated vegetable oil, hydrogenated vegetable oil
  • Avoid by
    • Eat less red meat
    • Eat lean cuts of meat and stick to white meat
    • Bake, broil, or grill instead of frying
    • Remove skin
    • Trim fat
    • Avoid breaded meats
    • Choose low fat milk and cheese (2%)
    • Liquid vegetable oil
    • Avoid creams and sauces

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