By: Carolyn Land Williams, M.Ed., R.D.
Fat is naturally found in some foods, and fat may also be added to food during cooking or manufacturing. However, different fats have different effects on the body—some good and some bad. The healthy fats are unsaturated fats found in most vegetable oils, nuts, avocados, and fatty fish such as salmon. These fats protect our hearts and are the ones we should choose most often. The unhealthy fats are saturated fats (found in animal foods such as ground beef or whole milk) and trans fats (found predominantly in snack foods, baked goods, and fried foods). By choosing low-fat food items that aren’t processed or fried, you can avoid most unhealthy fats.
Nutrients: Vitamin E and essential fatty acids
Servings: Approximately 4 to 5 teaspoons for kids and 5 to 7 teaspoons for adults