Nutrition Tip - Fat Recommendations & How To Meet Them
Here are some recommendations from John Berardi about how to get enough fat in your diet:
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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There is a nice calculator which returns which food has the most of any nutrient, thus including all (broken down) fats, etc. It’s here: http://www.medicaladvices.com/nutritions.php
good instrument jhon, thanks
this is really good. im glad people are doing stuff like this for the obese part of our society.
this is a really nice chart.
a lot of common foods that everyone eats.
i’ve been trying to eat a healthy amount of nuts,
to ensure that i get the right amount of “good” fats,
and this chart will help me polish out the rest of my fatty needs.
thank you.
I think this makes sense. It’s important to have balance in everything, and when somebody tries to eliminate ALL types of a certain fat, or all fat in general, from their diet, I think it’s probably not the healthiest thing.
Fats from nuts and cheese are some of the best and most healthy natural lipids you can get. Cashews and pistachios, as you listed above, are two of my favorites that have high unsaturated fat content.
Really Nice Chart,
Whenever possible, take whole, fresh, and raw foods. Even when you take them in smaller amounts, you’re probable to get a well-rounded group of nutrients. When buying prepacked foods, put in at small as such time into reading labels and selecting products as you do when choosing a descent gel or shampoo.
Thak you for this information ! This is really a nice chart, who will help me quickly !
Thanks for all
Thanks for sharing ..
i’ve been trying to eat a healthy amount of nuts,
nice share, I’ll bookmark this article.
I always get my fats mixed up; I can never remember which fats are the good ones and which are the bad ones. Trans and saturated fat is bad I believe. Thanks for posting the breakdown. I bring a bag of trail mix to work everyday and it contains many of those nuts and legumes. I wish I liked salmon more, it’s so good for you and the breakdown is pretty even plus it has omega-3.
This was interesting to peruse over the stats. I must say, however, that not all fats are created equal. For example, the saturated fat found in Dairy products is a lot healthier than, say, the saturated fat in pork.
But, to achieve a good balance of fats in your diet along with consuming enough Omega-3 fatty acids, is the way to go.
I gotta check it out in more details tonight. Secondbrain sounds very useful to me.
Percocet.
Percocet.
A lot of people don’t realize this, but the saturated fat in dairy products and coconut oil, for example, are actually really healthy for the body. Some people think that all saturated fat is evil, which is just plain wrong.
Too many people I know go crazy on cutting out all fats when trying to lose weight. Most people don’t realize the difference between good fats and bad fats, and that having some fats in the diet is critical. Great information about contents in this article. Thanks.
You really do need to keep some healthy fats in the diet. Too many people go too crazy in cutting down on fats and throw out the bad with the good. Nothing is ever that simple, you just have to learn a healthy balance.
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Awesome. I like this list. Fat is needed in the diet. Polyunsaturated and monosaturated are the way to go.
O… its wonderful, I was looking for something like that. When you need to mix sport diet, its very importen information.
Bookmarked. Thank you for this useful table.
awesome article shared by you and thanks for posting such a great article
I’m so happy to see a post that’s not about how to lower fat in your diet…chosing the right kind of fats is essential for good health.
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As far as I know some of the saturated fats in red meat can be used but in very limited quantities. Trans fatty acids are present in baked goods and hard margarine, should be completely avoided. Vegetable oils should be kept to a minimum, as they have a lot of omega 6.
I’ve been looking for this kind of article.I am so glad that I landed to your blog.This kind of post is so useful.Thanks for sharing it.
Thank you for sharing this article..i really learned a lot just by reading it..what I usually do though to maintain my figure is that aside from keeping a healthy balanced diet, I also run the treadmill for an hour everyday..in fact, im planning to have one at home..just worried about the treadmill assembly as I fear I might not be able to assemble it securely…but hey, the contents above is a great help and I will keep those in mind. thanks
Thanks for the nutrition tip. Very useful!
I have to print this article because you have mentioned here so many useful information - thank you for that.converse tenisky
Very good nutrition tips. I´ll use this.
Thanks
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