GOOD FATS/ BAD FATS

© 2004 Sara B. Ducey, M.S.

Certified Nutrition Specialist

Here’s the list that will guide your selection of fats and fatty foods!  The health message today is EAT FAT!  Just make your choices wisely.

GOOD PLANT FATS

· Olive Oil (organic/ minimally processed)

· Coconut (minimally refined)

· Palm (minimally refined)

· Nuts and Seeds:  flax, sesame, sunflower seed;  walnuts, almonds and macadamias

· Avocado

· Chocolate (must be premium ($$) brands)

GOOD ANIMAL FATS

· Eggs (free ranging; pasture fed; high omega-3)

· Whole Milk Foods, Cream and Butter (grass-fed)

· Real Ice Cream (made from cream)

· Grass-Fed Meats:  lamb; beef; goat, buffalo; deer

· Fish and Sea Foods (limit mercury-rich fish like tuna and swordfish)

· Bacon

BAD PLANT FATS

· French Fries from any restaurant

· All Refined Soy, Corn, Canola or Vegetable Oils

· Margarines

· Hardened Vegetable Shortenings

· Commercial Crackers, Cookies, and Frozen Entrees

BAD ANIMAL FATS

· Most Grain-fed Mats and Eggs

· Most Farmed Fishes

· Soft-Serve Ice Cream