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Types of fat

Avocados
Avocados

But it's monounsaturated fat, which is a "good" fat that helps lower bad cholesterol, as long as you eat them in moderation. Avocados have a lot of calories. The recommended serving size is smaller than you’d expect: 1/5 of a medium avocado (or 1 ounce) is 50 calories.

source: webmd.com
Butter
Butter

Butterfat or milkfat is the fatty portion of milk. Milk and cream are often sold according to the amount of butterfat they contain.

Cheese Cheese is Incredibly Nutritious
Cheese Cheese is Incredibly Nutritious

Cottage cheese is a low-calorie cheese with a mild flavor.. Its popularity has grown in the last few decades, and it's often recommended as part of a healthy diet. Cottage cheese doesn't only offer a lot of protein — it's also packed with essential nutrients.

Chia Seeds
Chia Seeds

Chia seeds are an unprocessed, whole-grain food that can be absorbed by the body as seeds (unlike flaxseeds). One ounce (about 2 tablespoons) contains 139 calories, 4 grams of protein, 9 grams fat, 12 grams carbohydrates and 11 grams of fiber, plus vitamins and minerals.

source: webmd.com
Dark Chocolate
Dark Chocolate

Dark chocolate: once considered a rare treat is now mainstream. It’s become the snack of choice for healthy eaters. For good reason. It feels decadent, tastes great, and has researched healthy benefits . One small study showed participants ate less junk food after eating dark chocolate.

Eggs
Eggs

Eggs are high in cholesterol, which is not a type of fat, but it does increase your risk of heart disease. Cholesterol is a waxy substance that clogs and hardens arteries when you have too much in your bloodstream.

Extra Virgin Olive Oil
Extra Virgin Olive Oil

Extra virgin olive oil is fairly nutritious. It contains modest amounts of Vitamins E and K and plenty of beneficial fatty acids. This is the nutrient content of 100 grams of olive oil : Saturated fat: 13.8%. Monounsaturated fat: 73% (most of it the 18 carbon long oleic acid). Omega-6: 9.7%. Omega-3: 0.76%. Vitamin E: 72% of the RDA.

Fatty Fish
Fatty Fish

The term "fatty fish" may sound unappealing, but actually these are the tastiest and healthiest foods from the sea. Oily fish such as salmon, tuna, sardines, mackerel, and trout are full of omega-3 fatty acids -- good fats unlike the bad saturated fat you find in most meats.

source: webmd.com
Nuts
Nuts

Nuts are high in fat–which may seem counterproductive if you’re trying to lose it–but eating a moderate portion of monounsaturated fat, like the kind found in Blue Diamond’s 100-calorie packs of whole almonds, can ward off the munchies and keep you full.

source: eatthis.com
Palm and Coconut Oils
Palm and Coconut Oils

(10) Palm oil and coconut Oil in Your Kitchen Personally, I use only two oils in my food preparation. The first, extra-virgin olive oil is the best monounsaturated fat and works great as a salad dressing. However, olive oil should not be used for cooking. Due to its chemical structure, heat makes olive oil susceptible to oxidative damage. So ...

Red Meat -- Beef, Lamb, Pork
Red Meat -- Beef, Lamb, Pork

If you're cutting down on red meat—either for ... some cuts of lamb, beef, and pork are ... and trim all visible fat. The American Lamb Board has been ...

Roasted soy Beans and soy nut Butter
Roasted soy Beans and soy nut Butter

Soy nuts are whole, roasted, mature soybeans. Soy nuts are a very dense food, with a lot of nutrients in even very small servings. Because of the high caloric and fat content that come with this nutrient density, you should be careful not to eat more than 1 or 2 ounces per day.

image: ohnuts.com
Seeds (Sunflower Seeds, Pumpkin Seeds, Sesame Seeds)
Seeds (Sunflower Seeds, Pumpkin Seeds, Sesame Seeds)

Pumpkin, sunflower, and sesame seeds also boast a strong vitamin and mineral profile. Each type contains hefty doses of the helpful minerals copper and magnesium. Copper is involved in red blood cell formation and supports the healthy functioning of blood vessels, nerves, and the immune system.

Skin-on Chicken and Other Poultry
Skin-on Chicken and Other Poultry

Chicken Skin Facts. There is about a 50-calorie difference between skinless chicken and chicken with the skin on. Also, an April 2010 report by CNN pointed out that 55 percent of the fat in chicken skin is monounsaturated. So if you need some juicy flavor, it makes more sense to reach for homemade broiled skin-on chicken than the empty calories and trans-fats of chips or fast-food fried chicken.

Tofu
Tofu

Soft tofu contains 61 calories per 3.5-ounce serving and contains almost 4 grams of fat, of which half a gram is saturated. It also has 2 grams of carbohydrates and almost 7 grams of protein, and offers 11 percent of the daily value for calcium, 6 percent for iron and 11 percent for folate.

Walnuts
Walnuts

There are 185 calories in 1 ounce of Walnuts. Get full nutrition facts and other common serving sizes of Walnuts including 1 nut and 1 cup, in shell, edible yield.

source: fatsecret.com
Whole Eggs
Whole Eggs

Egg white omelets and sandwiches have made their way onto many breakfast menus, but is choosing egg whites over whole eggs really the best choice nutritionally? If you're looking to cut calories, fat, and cholesterol from your diet, egg whites might be a better option, but check out what you might be missing by skipping out on the yolks.

source: popsugar.com
Whole-Milk Dairy Products Like Milk, Cheese, and ice Cream
Whole-Milk Dairy Products Like Milk, Cheese, and ice Cream

"Drinking whole milk will make you ... benefits of choosing full-fat milk, yogurt, cheese and even ice cream! 1. ... "By eating the full-fat form of dairy products, ...

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