Fats & Oils in the Diet: How They Can Help and Hinder Your Health
Did you know that good fats can help clean out the dredge caused by bad fats? Did you know that our brain is essentially a big vat of fat that thrives off of healthy fats like DHA? Did you know that cooking your veggies with medium to high heat using olive oil (like how they do on every single cooking show on TV!) is unhealthy for you, as you are most certainly eating olive oil that has gone rancid past its smoke point? Learn this and more from this fundamental course on a vital macronutrient. This course is California, NCCAOM and Florida (CE Broker) approved.
Appendix 1: Fat Content of Various Foods
Food Item Serving Size Total Fat Saturated Monounsaturated Polyunsaturated
Grains
Oatmeal, dry ½ c 2.5 0.5 1.0 1.0
English muffin 1 muffin 1 0.1 0.2 .05
Pasta, cooked 1 cup 0.9 0.1 0.1 0.4
Brown Rice 1 cup 1.8 0.4 0.6 0.6
Whole wheat bread 1 slice 1.2 0.3 0.5 0.3
Whole wheat pita 1 pita (6 ½”) 1.7 0.3 0.2 0.7
Blueberry muffin 1 muffin 6.2 1.2 1.5 3.1
Biscuit 1.2 oz 4.6 0.9 2.8 0.2
Fruits/Vegetables
Pear 1 medium 1 <0.1 0.1 0.2
Orange 1 medium 0 0 0 0
Watermelon 1 cup 0.7 0.1 0.2 0.2
Banana 1 medium 0.5 0.2 <0.1 0.1
Spinach raw ½ cup 0 0 0 0
Broccoli, cooked ½ cup 0.1 <0.1 <0.1 <0.10
Carrots, cooked ½ cup 0.1 <0.1 <0.1 0
Avocado 1 medium 27 5.3 14.8 4.5
Milk/Alternative
Skim milk 8 oz 0.5 0.4 0.2 <0.1
1% milk 8 oz 2.6 1.6 0.7 0.1
2% milk 8 oz 4.7 2.9 1.4 0.2
Whole milk 8 oz 8 5.1 2.4 0.3
Cottage Cheese, 2% ¼ cup 4.4 2.8 1.2 0.1
Swiss Cheese 1 oz 8 5.0 2.1 0.3
Soy Milk 8 oz 5 0.5 1.0 3.0
Meat/Bean/Alternative
Ground beef, lean 3 oz 13.2 5.2 5.8 0.4
Chicken with skin 3 oz 9 2.4 3.4 1.9
Chicken without skin 3 oz 3.1 0.9 1.1 0.7
Turkey, white meat 3 oz 3 1.0 0.6 0.9
(without skin)
Turkey, dark meat 3 oz 6 2.2 1.5 2.0
(without skin)
Pork chop 3 oz 6.9 2.5 3.1 0.5
Salmon, pink 3 oz 4 1.0 0.8 0.6
Orange roughy 3 oz 1 0.1 0.5 <0.1
Veggie burger 1 patty 0.5 0.1 0.3 0.2
Almonds 1oz 15 1.1 9.5 3.6
OIls
Butter 1T 12 7.2 3.3 0.4
Olive oil 1T 14 1.8 9.9 1.1
Salad dressing, ranch 2T 18 2.5 NA NA
Salad dressing, reduced calorie ranch 2T 5 0.4 NA NA
Source: Recreated with permission from Fink, H., Burgoon, L., Mikesky, A. (2006). Practical Applications in Sports Nutrition. Jones & Bartlett Publishing
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