Almost every food will contain some amounts of fat cites the USDA. You have your choices of fats, however. Animal-based foods contain saturated fats. Commercially prepared foods may contain trans fats. And, plant-based foods contain a variety of unsaturated fats. Depending upon which fat you are seeking, there are a plethora of foods for you to choose from.
Red Meats
You can eat a variety of red meats and obtain a respectable amount of saturated fats states the USDA. Red meats include beef, pork, lamb, veal, beaver, moose, buffalo and deer. All cuts including ribs, loins, steaks, roasts and brisket contain saturated fats. Organ meats of the animals are rich sources of fats, also. Organ meats include kidneys, lungs, spleen, heart and tripe.
Dairy Foods
Dairy foods can be rich sources of saturated fats cites the USDA. Whole fat dairy contains the highest content of these fats. Two percent and 1 percent varieties contain the appropriate amount of fats in the product. Included in the dairy food category are milk, hard cheeses such as cheddar and Parmesan, cream, cottage cheese, soft cheeses like Havarti and mozzarella, yogurt and eggs. Only the egg yolk, cites nutritiondata.com, contains the saturated fats.
Lean Protein
There are a multitude of lean-protein foods you can choose from that can increase your fat intake. Poultry such as chicken, turkey, goose, duck and game hens all contain saturated fats cites nutritiondata.com. Game birds contain saturated fats. Game birds include ostrich, pheasant and quail. The organ meats and eggs of all animal-based, lean protein sources contain saturated fats cites the USDA.
Seafood such as shellfish and finfish contain fats. Even though seafood contains less saturated fats than other animal-based sources, it still contains amounts of this fat. Shellfish contains more saturated fats than finfish does states nutritiondata.com. Finfish can also include healthy fats of the unsaturated variety cites the American Heart Association. Finfish includes albacore tuna, sardines, mackerel, halibut, trout, salmon and herring. The Mayo Clinic particularly recommends eating salmon since it contains rich amounts of Omega-3 fatty acids (a form of unsaturated fat).
Processed Foods
Processed foods have a reputation for containing more fat than unprocessed versions since many contain lard or shortening, cites the USDA. Processed foods include meats such as salami, sausage, deli cuts and canned meats. Canned foods that are usually high in saturated fat include creamed soups and sauces. Deep-fried and pan-fried foods, fast foods, restaurant-prepared foods and frozen foods can all be high in different types of fat cites the USDA. Commercially-prepared baked goods such as cakes, pies, cookies, pastries and energy bars may contain trans fats cites the USDA.
Oils
There are a variety of plant-based oils you can consume to increase your fat content. Unsaturated fats, found in plants sources, include the monounsaturated and polyunsaturated varieties. These include cottonseed, peanut, flax seed, canola and vegetable varieties. The Mayo Clinic recommends consuming olive oil due to its numerous health-promoting benefits.
Fish, salmon, sardine and cod liver oils are rich in fat cites nutritiondata.com. A one-tablespoon serving of cod liver oil can provide you with 21 percent of your daily recommended allotment of fats, but contains 2,600 mg of heart healthy Omega-3 fatty acids cites the USDA. Cod liver oil contains more unsaturated fats than saturated fats cites nutritiondata.com.
References
- USDA National Nutrient Database for Standard Reference; Release 20, USDA; 2008
- American Heart Association
- Mayo Clinic
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