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Confusion About Which Fats Are Best

December 23, 2010 By Run S.M.A.R.T. In Nutrition tips /  

By Alicia Shay

The below guidelines should help you sort through the confusion about which fats are best for maximizing your training, performances and health.

SOURCES OF HEALTHY FATS
Polyunsatured Fats:

1. Omega-3 Fats: BEST-eat at least 1-2 times per day

Nuts and Seeds: flax seeds, flax oil, flax meal, chia seeds, walnuts, soy nuts, hemp seeds

Oil and Butter: flax oil, canola oil, soy oil, soy butter, Earth Balance butter, Smart Balance Butter

Other: salmon, sardines, halibut, tuna, mackerel, herring, lake trout other fish with a higher fat content, tofu, grass fed meat

2. Omega-6 Fats: DECENT-eat in moderation

Seeds, Nuts and Nut Butters: sesame seeds, tahini, sunflower seeds, sunflower seed butter, pumpkin seeds

Oil and Butter: safflower oil, sesame oil, sunflower oil, corn oil,

Other:

Monounsaturated Fats: GOOD FATS- eat frequently

Seeds, Nuts and Nut Butters: peanuts, peanut butter, cashews, cashew butter, pistachios, macadamia nuts, almonds, almond butter, pecans, olives, olive oil

Oil an Butters: olive oil

Other: avocado, olives

Saturated Fats: OK IN MODERATION

1. Healthy: saturated fats from these sources are ok to eat within a balanced diet

Plant Sources: coconut, coconut oil

Animal Sources: small amount from wild game and organic grass fed meat, organic low-fat or full-fat dairy sources

2. Unhealthy: eat little to no fat from these sources.

Plant Sources: refined or hydrogenated coconut oil

Animal Sources: regular red meats with visible fat, poultry skin, fat and dark meat, whole-milk dairy foods (butter, cheese, ice cream, sour cream, yogurt, cottage cheese, etc.), lard

Other: refined or hydrogenated palm oil, shortening,

Trans or Hydrogenated Fat: COMPLETELY ELIMINATE

*This type of fat has very detrimental health effects. Read labels to make sure that products do not contain any trans fats.

Sources: found in many packaged products and snacks, commercial baked goods, fried food and fast food

Alicia Shay is a private coach for The Run SMART Project and former NCAA record holder in the 10k. She currently lives and trains in Flagstaff, AZ.
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1 Comment

  1. Rex
    December 26, 2010 at 12:13 am

    Grass fed Butter Oil is the best fat.
    http://nutraprointl.com/2010/01/27/grass-fed-butter-oil-2/

Comments are closed.

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