Sources of Fat
Published: January 01, 2016
Fat, in its various forms, is a component of many foods. There are some obvious sources of fat which are shown in the table below. Beans, legumes, and whole grain products contain small amounts of fatty acids.
Vegetables and fruits do not contain significant amounts of fatty acids. Nuts and seeds contain significant amounts of fat.
The recommendations for dietary fat consumption are 20-35 % of total caloric intake. Keep saturated and trans fats to a minimum, and make sure you consume sufficient omega-3 fatty acids. To learn more about how much fat is a healthy amount of fat click here.
|Unsaturated Oils||Mono unsaturated fatty acids||Olive oil, canola oil, peanut oil, avocado, olives, some margarines, nuts, seeds, legumes, grains|
|Poly unsaturated fatty acids||Safflower, sesame, soy, corn, sunflower oil, some margarines, nuts, seeds, legumes, grains|
|Omega-3 fatty acid||Men 1.6g
|EPA and DHA||Oily fish (salmon, mackerel, sardines)|
|Linolenic acid||Walnuts, flaxseed, canola, soybean and flax oils, wheat germ|
|Omega-6 fatty acid||Men 17g
|Linoleic acid||Corn, sunflower, safflower, soybean oils, poultry fat|
|Arachidonic acid||Meats, poultry, eggs|
|Saturated fats||< 10% of total caloric intake||Whole milk, cream, butter, cream cheese, cheese, fatty beef/pork, coconut, palm and palm kernel oils, many processed foods|
|Trans fat||< 2 g /day||Deep fried foods, vegetable shortening, cakes, cookies, doughnuts, pastry, crackers, chips, some margarines, imitation cheese, meat and dairy products|
|Cholesterol||< 300mg||Eggs, dairy products, meat, poultry and shellfish.|
Whitney, E. & Rady Rolfes, S. (2005). Understanding Nutrition. Belmont, CA: Thomson Wadsworth