Fat Recommendations - How To Meet Them
by Dr. John Berardi
So how much fat do we need and what kinds? While there's a lot of debate nowadays, most of the real fat experts agree that a good balance of the three is the way to go if you want to give the old ticker a fighting chance.
In other words, your goal is to consume 1/3 of your fat from saturated fatty acids, 1/3 from monounsaturated fatty acids, and 1/3 from polyunsaturated fatty acids. But it's important to learn what kinds of foods contain the different types of fatty acids. So use this handy chart below to learn which fatty acids are found in a number of common foods.
By learning which foods contain which fatty acids, a balanced fat approach should be a snap.
Food - % Saturated Fat; % Monounsaturated Fat; % Polyunsaturated Fat
Almonds 10% 68% 22%
Beef 55% 40% 4%
Brazil Nuts 26% 36% 38%
Canola Oil 5% 57% 38%
Cashews 20% 62% 18%
Cheese 67% 26% 7%
Chicken 31% 49% 20%
Coconut Oil 86% 9% 5%
Duck 35% 52% 13%Eggs 39% 43% 18%
Flax Seed Oil 8% 18% 74%
Hazelnuts 8% 82% 10%
Herring 22% 55% 18%
Macadamia Nuts 16% 82% 2%
Milk 67% 26% 7%
Olive Oil 13% 75% 12%
Palm Oil 50% 41% 9%
Peanuts 15% 51% 34%
Pecans 8% 66% 26%
Pine Nuts 15% 40% 45%
Pistachios 13% 72% 15%
Pork / Lard 40% 48% 12%
Salmon 20% 30% 40%
Sesame Oil 15% 42% 43%
Walnuts 10% 24% 66%
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This is a very timely tip for me as I'm reading what is considered the 'bible' on Fats, Fats That Heal, Fats That Kill: The Complete Guide to Fats, Oils, Cholesterol and Human Health, by Udo Erasmus.
The fact is, 'fat-free' diets are a major factor in the current obesity epidemic. Healthy fats do not make us fat. Quite the opposite. Healthy fats suppress appetite and Omega-3s help you lose body fat.
Udo's book is really a must read. Literally 400 pages of eye-opening information, explained in a way whereas you do not need to be a biochemist to understand.
"Don't just read the easy stuff. You may be entertained by it, but you will never grow from it.", Jim Rohn.
Train hard; stay strong; continue to educate yourself!