General Guidelines for Choosing healthy fats

GENERAL GUIDELINES FOR CHOOSING Types of Dietary fat SOURCES OF SATURATEDFAT IN HEALTHY FATS GOOD FATS POLYUN- DIETS MONOUN- SATURATED SATURATED FATS FATS 8% 6% MEET FATS 24% OLIVE OIL CANOLA OIL SUNFLOWER OIL PEANUT OIL SESAME OIL AVOCADOS OLIVES NUTS (ALMONDS, PEANUTS, MACADAMIA NUTS, HAZELNUTS, PECANS, CASHEWS) PEANUT BUTTER SOYBEAN OIL CORN OIL SAFFLOWER OIL WALNUTS SUNFLOWER, SESAME, AND PUMPKIN SEEDS FLAXSEED FATTY FISH (SALMON, TUNA, MACKEREL, HERRING, TROUT, SARDINES) SOYMILK TOFU 6% THE TRANS 6% Vegeteble VOLL SINFLOWER OIL OIL 0I rOmels 2% SAT 5% Some are bad, Some are better. 5% 2% 2% 3% 4% 3% 4% 4% 4% 3% 3% Vegeteble OIL MYTHS AND FACTS ABOUT FATS BAD FACTS SATURATED TRANS Regular Cheese Pizza Grain base d dessert ΜΥTHS I Dairy Dessert M Burgers MChicken MSausages, bacon, ribs SATURATED FATS AND TRANS FATS ARE BAD FOR YOU FATS FATS SAT ITortillas MBeef ALL FATS ARE EQUAL-AND EQUALLY BAD FOR YOU FATS WHAT MATTERS MOST WHEN IT COMES TO YOUR M Reduced Fat Pasta Whole Milk CHOLESTEROL AND HEALTH IS THE MIX OF FATS THAT YOU EAT. COMMERCIALLY-BAKED PASTRIES, COOKIES, DOUGHNUTS, MUFFINS, CAKES, PIZZA DOUGH PACKAGED SNACK FOODS MEggs MCandy MButter LOWERING THE AMOUNT OF FAT YOU EAT IS WHAT MATTERS THE MOST. HIGH-FAT CUTS OF MEAT (BEEF, LAMB, PORK) CHICKEN WITH THE SKIN WHOLE-FAT DAIRY PRODUCTS (MILK AND CREAM) BUTTER CHEESE ICE CREAM PALM AND COCONUT OIL LARD M Potato, corn, chips MNuts and Seeds MFried White Potatoes A "FAT-FREE" LABEL DOESNT MEAN YOU CAN EAT ALL YOU WANT WITHOUT CONSEQUENCES TO YOUR WAISTLINE. (CRACKERS, MICROWAVE POPCORN, CHIPS) STICK MARGARINE VEGETABLE SHORTENING MAll other foo Categories FAT-FREE MEANS HEALTHY. EATING A LOW-FAT DIET IS THE KEY TO WEIGHT LOSS. THE OBESITY RATES FOR AMERICANS HAVE DOUBLED IN THE LAST 20 YEARS, COINCIDING WITH THE LOW-FAT REVOLUTION. GOURMANDIA SOURCES: FRIED FOODS (FRENCH FRIES, FRIED CHICKEN, CHICKEN NUGGETS, BREADED FISH) CANDY BARS wwW.HEART.ORG wwW.HELPGUIDE.ORG ALLBODY FAT IS THE SAME. .NET WHERE YOU CARRY YOUR FAT MATTERS.