4 Ways to Get Good Fats Infographic

4 Ways to Get Good Fats Infographic

Go Fish -

Eat at least 8 ounces of non-fried fish each week, which may be divided over two 3.5- to 4-ounce servings. Choose fatty or oily fish like albacore tuna, herring, lake trout, mackerel, sardines and salmon to get essential omega-3 fatty acids.

Be Nutty -

Munch on a small handful (about 1 oz.) of unsalted nuts and seeds for good fats, energy, protein and fiber. Good choices include almonds, hazelnuts, peanuts, pistachios, pumpkin seeds, sunflower seeds and walnuts.

Add Avocado - 

Snack, cook and bake with avocado to add healthy fats, fiber and essential vitamins and minerals.

Check the Oils - 

Use cooking and dressing oils that are lower in saturated fat. Good choices include avocado, canola, corn, grapeseed, olive, peanut, safflower, sesame, soybean and sunflower oils.

Learn more at heart.org/healthyforgood

Download a PDF of this infographic.

Eggland's Best

Nationally Supported by

Eggland's Best