Sources of good fat?

2 tsps. of olive oil any way you want them. I add a tsp. to my eggs in the morning or on my chicken for dinner. I sometimes sprinkle it on popcorn.

Avocados in salad.

I dip apples in almond butter.

Peanut butter, almonds, olive oil.

Simply Jif creamy peanut butter is fantastic. I eat 1 Tbsp. on rice cakes.

In addition to nuts, I get fat from eggs and dairy (unless you're a vegan). I drink whole milk and eat full-fat yogurt. I find them more filling and, as vitamin D is fat soluble, a great source of vitamins and nutrients.

AVACADOS!!!!!!!!!!!!!!!!!!!!!!!

These used to be a "treat" food to me until I leaned they weren't AS high in calories as I thought and super good for you.

Eat them. Theyre effing delicious.

Can you define what a good fat is and what a bad fat is?

http://www.webmd.com/diet/features/skinny-fat-good-fats-bad-fats

http://www.webmd.com/diet/features/skinny-fat-good-fats-bad-fats

Saturated fats are bad? Huh. Based on what? The shoddy epidemiological studies? A recent meta-analysis has dismissed that saturated fats are bad. That entire article is bunk.

Bump

http://www.webmd.com/diet/features/skinny-fat-good-fats-bad-fats

Saturated fats are bad? Huh. Based on what? The shoddy epidemiological studies? A recent meta-analysis has dismissed that saturated fats are bad. That entire article is bunk.

Agree with this - Saturated fats aren't bad fats...

the whole thing with fats is they are more calorie dense so if you overeat on fats you can up your calories..

i.e. overeating tomatoes may have you add an extra 30 calories but overeating on Avacados may have you add an extra 100 calories...both are good choices you just have to me more serving size cautious of foods that are higher in fats...

I routinely have in my diet

Avocados (if you can find it Wholly Guacamole makes 100 calories snack packs...so easy to open one and eat with a handful of baby carrots or red pepper strips and contain your serving size)
Coconut Oil - VIRGIN not refined
Olive Oil - Virgin 1st pressed
Almonds, Pecans
Bacon drippings
KerryGold butter

i steer clear of vegetable oils...soybean, corn, canola, peanut

I actually lowered my cholesterol and upped my HDL

Thanks! I love avocados! I'm been avoiding olive oil because I assumed it was the best of all the unhealthy oils. I won't hesitate to use it now (in moderation of course).

Are almonds lower in calories than peanuts? I've also been struggling with being hungry because the food I have been choosing are a little too high in calories.

If you haven' t been getting enough fats throughout the day that would explain being hungry too ... good healthy fats with every meal/snack will help keep you full. P.S. my nutritionist says butter and other saturated fats are healthy - although as someone else said portion control is important with fats because they are high in calories

pumpkin seeds!!

avocados and chia / flax seeds are my favorite. Be sure to soak the seeds overnight for best nutrition absorption

Whoa whoa you wen't quote happy. Calm down Susan.

-.- I addressed specific things so you can see what my response is to something you said. This is to eliminate ambiguity. It's easier to understand what I say when you see what I'm specifically referring to.

I'm not demonizing anything, I cook with butter often and have no problem with lard. The point I was making is that as a complete package of food; which is going to give you more nutritional bang for your buck, an avocado or the caloric equivalent in butter?

How does it fit into the context of an entire diet and the dosage? Outside of knowing how it fits in, giving you an answer is meaningless if we take into consideration discretionary calorie allowance. Meaning, just because avocado is more nutritionally packed does not mean it's necessarily better within a context of a specific diet if: (A) the dosage is too small to make a difference, and/or (B) the diet before the consumption of avocado or butter has met or exceeded micronutrient requirements, and (C) How this factors across a period of time since your question does not tell me if this person is doing it everyday and in a specific context as this can change many things.

Nowhere did I say to cut saturated fats out completely, or to just eat salmon all day.

Nowhere did I say you did say that.

The point is balance, as with all micro or macro nutrient intakes. An intake of mono-unsatured fats and poly unsaturated fats will ALSO give you an intake of saturated fats...it's very hard to actually avoid saturated fats, however it is recommended to limit intake.

Balance?:
"A good mix of mono and poly unsaturated fats is better."

This quote does not suggest balance whatsoever. It suggest superiority of unsaturated fats over saturated fats.

Now to get gritty; the French Paradox was a study correlated consumption of fats in relation to heart disease. The general dietary habits in Franche contribute to this as well, not just fat consumption. The French diet tends to consist of a fairly on par consumption of both saturated and unsaturated fats, especially Omega-3 fatty acids (they consume 3 times as much fish as comparable european diets).

What you said:
"A good mix of mono and poly unsaturated fats is better."

You are implying a lot here and if you meant something else then you should change how you say it. If you meant balance then you shouldn't have said better since better implies superiority.

Anyways, I know that the context of an entire diet matters and one of the reasons we continually see correlation of red meat and saturated fat linked with a plethora of diseases is most likely because people who consume more saturated fat and red meat tend to live "unhealthier" lifestyles. I hate correlational studies more than the next guy but that wasn't my point.

My point with the French paradox is that if saturated fats were "bad" (or inferior to unsaturated or any negative connotations that go with saturated fat) then societies that have very high consumptions of it (higher than most of developed countries) should have poorer health since "bad" or "inferior" are negative and therefore we should see negative results regardless. You suggest that "a good of mono and poly ... is better." Saturated fats make up a larger portion of the French diet than many other places. Your suggestion then makes no sense when we examine the French or other European countries similar to the French since if it was truly better then these places should not be doing better from a cardiovascular standpoint.

But what do we see? Lifestyle matters (as you noted), which is why the French Paradox is no paradox at all. I agree that there should be some semblance of balance but there is more to health than just fats. There are other places that live quite long who have much different dietary profiles than the French yet live longer.