Fat

Fats

1 teaspoon (tsp) oil = 40 calories, 5 g fat
1 Tablespoon (Tbsp) = 120 calories, 15 g fat
There are 3 teaspoons in 1 Tablespoon

Good For You Fats:
Monounsaturated Fat - MUFA
Polyunsaturated Fat - PUFA
    Two types: Omega-3 - Anti-Inflammatory (Eat more of)
                       Omega-6 - Pro-Inflammatory (Eat less of)

Fats to Limit:
Saturated Fat - Sat (10% or less of your total calories)
     Examples: red meat, cream, butter, ice cream, chocolate, poultry skin, cheese
Trans Fat - on an ingredient list look for “Hydrogenated Oil” - avoid

Healthy Fats to Choose Often:
Extra Virgin Olive oil - MUFA
Organic cold-pressed canola oil - MUFA and PUFA Omega-3
Flaxseed oil or ground flaxseed - PUFA Omega-3
Avocado – 1/4 of a medium avocado = 75 calories, 7 g fat - MUFA
Salmon, sardines, cod and other fatty fish - 3-4 oz, PUFA Omega-3
 
Nuts:
Walnuts (2 tbsp chopped ) or 8 halves - PUFA
Almonds – 8 almonds = 1 fat serving, {23 Almonds = 1 protein serving}  - MUFA
1 Tbsp all natural almond or peanut butter = 100 calories, 9 g fat - MUFA
1/2 cup pistachios in shell - MUFA and PUFA
1/4 cup fruit and nut trail mix

Eat a variety of nuts and aim to get at least 1-2 ounces of nuts or nut butter daily. They all offer different nutritional benefits.