Fat Recommendations – How To Meet Them

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%

Article written by John Berardi

Dr. John Berardi is the president of Science Link, Inc. and JohnBerardi.com, two multi-national corporations devoted to translating cutting edge exercise, nutrition, and supplement research into measurable health and performance results.