Fat are vilified as the reason why people get fat. What may surprise many is that some fats are beneficial in terms of health and nutrition. Animal fats, with the exception of fish, fall into the unhealthy category, but natural fats occur in many other foods and those fats are a part of a healthy diet. Moderation is still key, even with healthy fats.
Avocados
Avocado, which also can be turned into guacamole, is extremely high in fat but can help with the absorption of healthy carotenoids. According to The Diet Channel website, avocados helps your body absorb the carotenoids that are found in many types of vegetables. Studies have shown that carotenoids need a high-fat food present to be fully absorbed. To get the most benefit from avocados, chop them up and place them in a salad along with other chopped vegetables. Avocado can also be used as a spread for sandwiches, much like mustard or mayonaise, and on a vegetable sandwich it provides the most benefit. According to the World's Healthiest Foods website, an avocado contains 30 g of fat, of which 20 g is monounsaturated fat, considered a good kind of fat.
Olives
Aside from containing the good monounsaturated fats, olives are also la ow-calorie snack. Versatility is yet another benefit of olives. According to The Diet Channel website, one serving of 20 small black olives contains less than 100 calories and contains iron, fiber, vitamin E and copper. Mixing minced olives with garlic and oil into a tapenade makes a great dip for french bread or sourdough, and can also be a pasta topper. Black olives also make an outstanding topping for salads or pizza. According to the Fatsecret website, 10 small black olives contain an average of 3.24 g of fat.
Fish
The human body does not produce omega-3 fatty acids. Eating fish can provide you with omega-3 fatty acids, which improve everything from cardiovascular health to mental well-being. According to The Diet Channel, poaching fish is the healthiest way to cook it. Poaching is done by filling a saucepan with three inches of water or white wine and boiling until the fish becomes flaky. According to the Anne Collins Diet website, the amount of fat varies depending on what type of fish it is. A 3-oz. serving of halibut contains 2.5 g of total fat, while the same size of salmon contains 8.9 g. The fattiest type of fish listed on the website is caviar, which contains 15.2 g of fat in a 3-oz. serving.
Member Comments