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How to Meet Proper Fat Intake Recommendations

Posted May 05 2010 7:06pm

Since the late 1990’s Dr. John Berardi has published 8 scientific abstracts; 15 scientific papers and textbook chapters; presented at nearly 50 scientific, exercise, and nutrition related conferences; and published countless articles online.

His first articles at Testosterone Magazine so many years ago, provided me with the basis for everything I know about nutrition today. Now I will turn some of that knowledge over to you in the form of Nutrition Tips written by Dr. Berardi himself.

Eating the right kinds of fats are vital for proper health.

Although you should never eat transfats, there are good reasons to eat saturated, nonsaturated, and polyunsaturated fats. The question then becomes: “which foods should I eat to meet my fat intake requirements?”

Walnuts and Flax Seed Oil are considered some of the healthiest foods you can eat because of their concentration of polyunsaturated fats. On the other hand, animals fats like beef, cheese, and pork are often dismissed due to their amounts of saturated fats.

As with all things in life, moderation and education are extremely important when deciding how to eat for proper fat intake. Use the graph below to educate yourself on the best foods to eat, and use moderation when eating foods high in saturated and trans fats.

Follow those two tips and you can’t go wrong!

Proper fatty acid intake is so important! Fats are good for your hair, skin, digestive system, workout recovery, and so much more. But don’t take my word for it…

Let’s see what JB has to say about it:

“So how much fat do we need and what kinds?

While there’s a lot of debate nowadays, most of the real fat experts agree that a good balance of the three is the way to go if you want to give the old ticker a fighting chance. In other words, your goal is to consume 1/3 of your fat from saturated fatty acids, 1/3 from monounsaturated fatty acids, and 1/3 from polyunsaturated fatty acids.

It’s important to learn what kinds of foods contain the different types of fatty acids, so use this handy chart below to learn which fatty acids are found in a number of common foods. By learning which foods contain which fatty acids, a balanced fat approach should be a snap.”

Saturated Monounsaturated Polyunsaturated
Almonds 10% 68% 22%
Beef 55% 40% 4%
Brazil Nuts 26% 36% 38%
Canola Oil 5% 57% 38%
Cashews 20% 62% 18%
Cheese 67% 26% 7%
Chicken 31% 49% 20%
Coconut Oil 86% 9% 5%
Duck 35% 52% 13%
Eggs 39% 43% 18%
Flax Seed Oil 8% 18% 74%
Hazelnuts 8% 82% 10%
Herring 22% 55% 18%
Macadamia Nuts 16% 82% 2%
Milk 67% 26% 7%
Olive Oil 13% 75% 12%
Palm Oil 50% 41% 9%
Peanuts 15% 51% 34%
Pecans 8% 66% 26%
Pine Nuts 15% 40% 45%
Pistachios 13% 72% 15%
Pork / Lard 40% 48% 12%
Salmon 20% 30% 40%
Sesame Oil 15% 42% 43%
Walnuts 10% 24% 66%
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