Healthy Fat Facts

Type of Fat

Foods

Monounsaturated Fats (MUFAs)Omega 9’s

Avocado, olives, olive oil, raw nuts & seeds including their butters: almonds, cashews, macadamia, walnuts, pecans, pine nuts, pistachios, peanuts

Leslie’s Culinary Notes:

Whisk up some dressings and marinades: Drizzle on top of salads and cooked food. Add avocados, nuts, seeds and olives to salads and nori rolls.

Polyunsaturated Fats (PUFAs)

Foods

Omega 3’s:
DHA(‎Docosahexaenoic acid) & EPA (‎Eicosapentaenoic acid) Alpha-linolenic acid (ALA)
Omega 6’s: linoleic acid

Omega 6’s are important too! But when it comes to fat, it’s all about balance and we have tipped the scale with far too many omega 6’s in our diet.

Omega 3’s:
soybeans, walnuts, butternuts, sunflower/flax/ hemp/chia seeds, purslane;
vegetables and sea plants (algae)

Omega 6’s:
Vegetable oils: corn, cottonseed, grape seed, safflower, soybean, sunflower; many nuts & seeds Grass fed organic eggs

Leslie’s Culinary Notes: Make your own nut and seed milks. Add chia and hemp seeds to smoothies. Sprinkle nuts and seeds on salads and cooked food.