Fat is one of the most misunderstood macronutrients, but it is vital to a healthy diet. There are four main types of fat: monounsaturated, polyunsaturated, saturated and trans fat. Avoid Trans fats entirely if possible. While you should also monitor saturated fat intake, focus on including monounsaturated and polyunsaturated fats to create a balance between the three. Remember, fat is calorie dense and yields 9 calories per g compared to carbohydrates and protein that only yield 4 calories per g, so enjoy even healthy fatty foods in moderation. The 2005 Dietary Guidelines for Americans recommend 20 to 35 percent of calorie intake should come from fat.
Nuts
A classic snack, nuts are a great source of monounsaturated fat. Many brands of nuts are coated in oil and excessively salted, so read nutrition labels to ensure the only ingredient listed is the specific type of nut. Also, avoid honey-roasted versions of nuts, which often contain corn syrup and added sugar.
Natural Peanut Butter
When shopping for peanut butter, remember to distinguish between the different types available. Most brands contain some type of hydrogenated oil (a source of trans fat). Others include some type of added sugar. Natural peanut butter, however, only contains peanuts, and in some cases, salt. When in doubt, read the label. Some advertising claims may try to deceive you, but the ingredient list will not lie. Another way to distinguish natural peanut butter is to look for oil separation. Hydrogenated oils are solid at room temperature while natural oils are liquid.
Olive Oil
Another great source of monounsaturated fat, adding olive oil to salad dressing or vegetables can be a simple way to include healthy calories from fat to your diet. Use care when cooking with olive oil, because higher-quality olive oils can lose nutritional value when heated to high temperatures (over 350 to 400 degrees Fahrenheit).
Flaxseed
In addition to being a source of healthy polyunsaturated omega-3 fatty acids, flaxseed also contains lignans, plant compounds that may provide additional health benefits. When consuming flaxseed, use a coffee grinder to grind up the seeds, because the fibrous outside of the seed is too difficult for the body to digest whole.
Fish Oil
One of the best sources of polyunsaturated omega-3 fatty acids, fish oil contains docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). The American Heart Association (AHA) recommends eating at least two servings of fatty fish per week. You can also take fish oil as a supplement, and it is available in most drug stores and pharmacies.
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