fats should be an essential part of your nutritional intake, especially if you are looking to train hard and gain lean muscle.
Here is a guide to the various types of fats
Monounsaturated fat
Olive oil
Canola oil
Sunflower oil
Peanut oil
Sesame oil
Avocados
Olives
Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)
Peanut butter
Polyunsaturated fat
Soybean oil
Corn oil
Safflower oil
Walnuts
Sunflower, sesame, and pumpkin seeds
Flaxseed
Fatty fish (salmon, tuna, mackerel, herring, trout, sardines)
Soymilk
Tofu
Saturated fat
High-fat cuts of meat (beef, lamb, pork)
Chicken with the skin
Whole-fat dairy products (milk and cream)
Butter
Cheese
Ice cream
Palm and coconut oil
Lard
Trans fat
Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough
Packaged snack foods (crackers, microwave popcorn, chips)
Stick margarine
Vegetable shortening
Fried foods (French fries, fried chicken, chicken nuggets, breaded fish)
Candy bars
VEGETABLE FAT SOURCES - These are mostly high in mono and polyunsaturated fats and contain EFA's
- Flaxseed, Hempseed, Evening Primrose, Almond, Canola, Olive and Most Other Plant Oils.
- Whole Raw Nuts & Seeds (Some whole seeds need to be cracked or ground to be digested)
- MCT Oils (These are medium chain saturated fats derived from coconut oil, available as a supplement)
ANIMAL FAT SOURCES - These can be high in mono and polyunsaturated and saturated fats and contain EFA's
- Salmon, Cod, Halibut, Shellfish & Other Fatty Fish/Fish Oils (Fish are high in unsaturated fats and EFA's)
- Dairy Products (Can vary in fat content wildly and can contain high levels of saturated fat)
- Lean Meat & Poultry (Even when trimmed and skinless, these provide fat. Can be high in saturated fat)
- Eggs (Only the yolk contains the mainly saturated fat).
Here is a guide to the various types of fats
Monounsaturated fat
Olive oil
Canola oil
Sunflower oil
Peanut oil
Sesame oil
Avocados
Olives
Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)
Peanut butter
Polyunsaturated fat
Soybean oil
Corn oil
Safflower oil
Walnuts
Sunflower, sesame, and pumpkin seeds
Flaxseed
Fatty fish (salmon, tuna, mackerel, herring, trout, sardines)
Soymilk
Tofu
Saturated fat
High-fat cuts of meat (beef, lamb, pork)
Chicken with the skin
Whole-fat dairy products (milk and cream)
Butter
Cheese
Ice cream
Palm and coconut oil
Lard
Trans fat
Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough
Packaged snack foods (crackers, microwave popcorn, chips)
Stick margarine
Vegetable shortening
Fried foods (French fries, fried chicken, chicken nuggets, breaded fish)
Candy bars
VEGETABLE FAT SOURCES - These are mostly high in mono and polyunsaturated fats and contain EFA's
- Flaxseed, Hempseed, Evening Primrose, Almond, Canola, Olive and Most Other Plant Oils.
- Whole Raw Nuts & Seeds (Some whole seeds need to be cracked or ground to be digested)
- MCT Oils (These are medium chain saturated fats derived from coconut oil, available as a supplement)
ANIMAL FAT SOURCES - These can be high in mono and polyunsaturated and saturated fats and contain EFA's
- Salmon, Cod, Halibut, Shellfish & Other Fatty Fish/Fish Oils (Fish are high in unsaturated fats and EFA's)
- Dairy Products (Can vary in fat content wildly and can contain high levels of saturated fat)
- Lean Meat & Poultry (Even when trimmed and skinless, these provide fat. Can be high in saturated fat)
- Eggs (Only the yolk contains the mainly saturated fat).
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