In our final part of this blog series we're talking about fats - what your intake should be and what type of fats are good for you.
HEALTHY FATS: Eat healthy fat dense foods with most meals
About 30% of your daily nutritional requirements should come from fat. This is actually easier than you may think. All you need to do is add a small amount of healthy fat dense foods with most meals. Here is what you should aim for when looking at how much fat dense foods you have per meal:
- Women should have one thumb size portion of fat dense foods with most meals
- Men should aim for two thumb size portions of fat dense foods with most meals.
Just as important as total fat intake is the balance between:
- saturated fat;
- monosaturated fat; and
- polyunsaturated fat.
Generally you should aim for a 1/3 of each type of fat. Again with the right balance of fat intake, body composition, health and performance can be improved.
Examples of healthy fat dense foods are:
- Animal fats in eggs, dairy, meats, butter and cheese
- Coconut oil
- Palm oil
- Raw nuts - macadamia, pecan, almonds, cashews, pistachio, hazelnuts and peanuts
- Olive oil
- Nut butters
- Fish oil
- Hemp seed
- Sunflower seeds
- Pumpkin seeds
- Flax seeds
- Brazil nuts