Nutrition Tip #5 - Healthy Fats

Nutrition Tip #5 - Healthy Fats

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:

Saturated fat:

  • Animal fats in eggs, dairy, meats, butter and cheese
  • Coconut oil
  • Palm oil

Monosaturated fat:

  • Raw nuts - macadamia, pecan, almonds, cashews, pistachio, hazelnuts and peanuts
  • Seeds
  • Olive oil
  • Nut butters
  • Avocado
  • Guacamole

Polyunsaturated fat:

  • Fish oil
  • Hemp seed
  • Sunflower seeds
  • Pumpkin seeds
  • Walnuts
  • Flax seeds
  • Brazil nuts