The Good Fats

Not all fats are created equal. Healthy fats help support heart health, decrease inflammation, and support neurological health in adults.  In children, healthy fats are crucial for growth and healthy brain development.  The following foods are examples of healthy fats to include for yourself and your family!

Omega-3 Fats (a type of polyunsaturated fat)

Found in:

  • Fatty Fish– salmon, tuna, trout, herring, sardines and mackerel are examples of fatty fish. Try to have fish at least twice a week.
  • Walnuts– add 1 oz walnuts to cereal or salads, or eat raw as a snack.
  • Flaxseed– add 1-2 tablespoons of ground flaxseed to cereals, smoothies, oatmeal, yogurt, salads, or baked goods. Be sure to start with a small amount of flaxseed and gradually increase the amount you consume.  Too much too fast may cause digestive problems.  Do not consume more than 4 tablespoons of ground flaxseed daily.
  • Canola Oil– substitute canola oil for butter or margarine when cooking.


Monounsaturated Fats

Found in:

  • Nuts– enjoy a 1 oz portion of nuts as a snack, make your own trail mix, or add nuts to a salad.
  • Olive Oil– replace solid fats with olive oil while cooking.
  • Avocado– add avocado to salads, pizza, salsa, or sandwiches.
  • Nut Butters (peanut butter, almond butter, hazelnut butter, etc.)– enjoy a 2 tablespoon serving size of natural nut butter. Try nut butters on fruits and vegetables, crackers, and in smoothies.

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