Unsaturated fat

paniologal
paniologal Posts: 53 Member
edited October 5 in Food and Nutrition
I'm really wanting to get more unsaturated fat in my diet. The problem is most things that contain unsaturated fat are really high in calories, such as canola or vegetable oil.. or olive oil. They have a calorie content of 100+ per tablespoon. Any good foods I can eat? I've read fish does but fish can be hard to get here unless it's tuna or salmon. And if I can remember I'd have to eat a lot just to get a little unsaturated fat.

Thanks!

Replies

  • SergeantSunshine_reused
    SergeantSunshine_reused Posts: 5,382 Member
    I take fish oil. Then I don't have to worry! :D

    But to do it through diet... nuts, nut butters, avocado, olive oil... etc

    fat has 9 calories per gram. So things high in fat are always going to be high in calories. Just how it works!
  • Lisa_222
    Lisa_222 Posts: 301 Member
    Maybe if you weren't on a calorie restriction, that might be a good goal. But being that we don't have a heck of a lot of calories at our disposal, personally, all I would try to do is substitute unsaturated for saturated when you notice yourself eating something that could be substituted. Low fat stuff is so might better calorie-wise. I take fish oil tablets when i think of it.
  • SergeantSunshine_reused
    SergeantSunshine_reused Posts: 5,382 Member
    But you have to think about your health. Fat is very important and an essential macronutrient. The low fat products are usually filled with garbage and are more way more unhealthy then the full fat version.
    Just because it is low cal and fat does not make it the best option.

    OP: I suggest the fish oil capsules as i stated, then recommend getting at least .3 x your body weight in grams of fat per day :]
  • paniologal
    paniologal Posts: 53 Member
    I take omega 3 fish oils when I think about it. Thanks for the tips and yeah I know it's hard to get good fat in because fat is so high in calories.. sure wish it was that hard to get bad fat into the diet! lol.
  • SergeantSunshine_reused
    SergeantSunshine_reused Posts: 5,382 Member
    Haha i know what you mean! saturated fat is given a bad rep though. It is not as bad as people claim :] avoid trans fat and you are golden :D
  • kouzzzz
    kouzzzz Posts: 540 Member
    Flax, sesame, walnut, avocado and coconut oil are high in Omega 3-6-9. You cannot get fat from it. Your body will use it for brain and organ function. I consume 90-150 grams of fats (good fats) a day. I am not gaining weight. Canola, vegetable and olive oil does not contain any omegas. Stay away from canola and vegetable oil. Eventhough olive oil doesn't contain any EFA's, it's still a good oil. However, don't ever heat olive oil. The only oil you should be cooking with is coconut oil, it's a very stable oil. As for Flax, sesame, walnut and avocado oils, only use after your meal is cooked.
  • bella8282
    bella8282 Posts: 188 Member
    But you have to think about your health. Fat is very important and an essential macronutrient. The low fat products are usually filled with garbage and are more way more unhealthy then the full fat version.
    Just because it is low cal and fat does not make it the best option.

    OP: I suggest the fish oil capsules as i stated, then recommend getting at least .3 x your body weight in grams of fat per day :]


    :) agree
  • bella8282
    bella8282 Posts: 188 Member
    Flax, sesame, walnut, avocado and coconut oil are high in Omega 3-6-9. You cannot get fat from it. Your body will use it for brain and organ function. I consume 90-150 grams of fats (good fats) a day. I am not gaining weight. Canola, vegetable and olive oil does not contain any omegas. Stay away from canola and vegetable oil. Eventhough olive oil doesn't contain any EFA's, it's still a good oil. However, don't ever heat olive oil. The only oil you should be cooking with is coconut oil, it's a very stable oil. As for Flax, sesame, walnut and avocado oils, only use after your meal is cooked.

    and agree with you too lol.... :D
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