Serving Size Examples of Healthy Fats FOOD ITEM
SERVING SIZE (2–4 PER DAY)
Avocado
1 ⁄
4 whole
Nuts and Seeds
1 ⁄ 4 cup or 1 oz
Peanut and Nut-Butters
1 tbsp
Olive, avocado, coconut oil
1 ⁄
2 tbsp
Olives
6
Bad Fats: Hydrogenated and Trans Fats These unhealthy fats increase the levels of bad cholesterol (LDL) and decrease the levels of good cholesterol (HDL), increasing your risk for heart disease. If the ingredient list includes the words “hydrogenated,” “partially hydrogenated,” or “transfat,” it is not healthy for any diet.
Trans fat is found in foods such as:
• Crackers/cookies and other pre-made packaged goods • Margarine • Powdered coffee cream, flavored liquid coffee creamer
37
Made with FlippingBook Digital Proposal Creator