Good Fats and Bad Fats

 The answer for a healthy diet isn’t to cut out the fat—it’s to replace bad fats with the good ones that promote health and well-being.

Here are some Good Fats

Monounsaturated fat
• Avocados
• Olives
• Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)
• Natural peanut butter (containing just peanuts and salt)

Polyunsaturated fat
• Walnuts
• Sunflower, sesame, and pumpkin seeds
• Flaxseed
• Fatty fish (salmon, tuna, mackerel, herring, trout, sardines)
• Non-GMO sources of soymilk and tofu

Fish: the best source of omega-3s
• Salmon (especially wild-caught king and sockeye)
• Herring
• Mackerel
• Anchovies
• Oysters
• Sardines
• Pole and line-caught tuna
• Lake trout

Vegetarian sources of omega-3s
• Algae such as seaweed (high in EPA and DHA)
• Fish oil or algae supplements
• Walnuts
• Flaxseed
• Brussels Sprouts
• Kale
• Spinach
• Parsley

Bad Fats
Trans fat
• Commercially-baked goods (cookies, crackers, cakes, muffins, pie crusts, pizza dough, breads like hamburger buns)
• Packaged snack foods (crackers, microwave popcorn, chips, candy)
• Solid fats (stick margarine, vegetable shortening)
• Fried foods (French fries, fried chicken, chicken nuggets, breaded fish, hard taco shells)
• Pre-mixed products (cake mix, pancake, chocolate milk)
• Anything with “partially hydrogenated” oil listed in the ingredients