A DAY OF FAT (and how much healthy fat you should eat in a day)
Healthy fats serve as building blocks for cell membranes & hormones, support satiety & blood sugar balance, regulate inflammation, and enhance nutrient absorption. Ideal intake of fat depends on activity level, bioindividual needs, and weight goals, but 30% of daily calories is a general goal for most adults:
__________ x15 = __________ now x0.03 = __________
BODY WEIGHT IN LBS DAILY CALORIES DAILY FAT IN GRAMS
BREAKFAST
1 avocado (22)
1 c whole dairy milk (8)
1 c 1% dairy milk (2)
1 c full fat yogurt (8)
1 c low fat yogurt (4)
1 c Greek yogurt (14)
1 c kefir (9)
1 egg (7)
1 slice bacon (3)
1 sausage patty (7)
1 T hemp seeds (4)
1 T chia seeds (4)
1 T flaxseeds (4)
1 T pepitas (4)
LUNCH
2 T peanut butter (16)
1/2 c peanuts (36)
1/2 c walnuts (39)
1/2 c almonds (32)
1/2 c cashews (31)
1 oz dark chocolate (9)
2 T mayo (21)
2 T sour cream (6)
2 T cream cheese (9)
1 c cottage cheese (10)
3 oz parmesan (24)
3 oz cheddar (27)
3 oz feta (18)
DINNER
1/2 c olives (8)
1 T olive oil (14)
1 T ghee (15)
1 T butter (12)
1 T coconut oil (14)
1/4 c coconut (7)
1 T canned coconut milk (3)
3 oz chicken (12)
3 oz turkey (6)
3 oz beef (13)
3 oz pork (12)
3 oz ham (8)
3 oz salmon (10)
3 oz tuna (1)
3 oz sardines (11)
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References
Nutrition & Health Info Sheets for Health Professionals - Fat. USDavis Department of Nutrition. Retrieved from: https://nutrition.ucdavis.edu/outreach/nutr-health-info-sheets/pro-fat
USDA Food Data Central. Retrieved from: https://fdc.nal.usda.gov/fdc-app.html#/