Fat is an integral part of a healthy diet. The 2005 Dietary Guidelines for Americans recommend adults consume 20 to 35 percent of daily calories from fat. There are four main types of fat: trans, saturated, monounsaturated and polyunsaturated. You can find the fat contenton the nutrition label of packaged foods. In addition to listing total fat, on July 11, 2003 the Food and Drug Administration (FDA) required food manufacturers to list trans fat content, in addition to saturated fat content, in subsections below total fat. Trans fat intake should be minimized. Balance your intake of the other three types of fat.
Oil
By definition, oil is an edible liquid fat. There are a wide variety of oils including vegetable oil, olive oil, and coconut oil. While the specific monounsaturated, polyunsaturated and saturated fat content of any given oil may differ, each tablespoon of any type of oil contains 14g of fat and 126 calories.
Butter
Similar to oil, butter is essentially entirely composed of fat. However, butter is solid at room temperature and is a dairy product created by churning milk or cream. One tablespoon of butter contains 100 calories and 11.4g (2.9g monounsaturated, 0.4g polyunsaturated, 7.2g saturated) of fat.
Avocado
Considered a fruit, avocados are a healthy food very high in fat. One avocado contains 322 calories and 30g (19.7g monounsaturated, 3.7g polyunsaturated, 4.3g saturated) of fat. In addition to high fat content, avocados are also high in fiber, containing almost 14g.
Nuts
There are a wide variety of nuts, all high in calories and fat. An ounce of mixed nuts contains 166 calories and 14g (8.8g monounsaturated, 3.0g polyunsaturated, 1.9g saturated) of fat.
Peanut Butter
Made from peanuts, peanut butter contains 188 calories and 16.1g (7.7g monounsaturated, 4.5g polyunsaturated, 3.4g saturated) of fat per 2 tbsp. serving. When shopping for peanut butter, focus on natural brands that only contain peanuts and salt. Avoid brands that include high fructose corn syrup or added sugars.
Meat
Since meat is naturally carbohydrate-free, all of the calories in meat come from protein and fat. Certain types are higher in fat content than others. Red meat, for example, is typically higher in fat than fish or chicken. In addition, chicken thighs and legs are more fatty than chicken breasts. There are also more "oily" types of fish, such as salmon and mackerel, that are higher fat than other fish, like tilapia.
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