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.