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   How Much Healthy Fat to Eat and What Foods Contain Them?

Come2Balance fat chart is a basic guideline on how much of each fat to include in your diet and the foods that contain healthy fat. The percentages are based on eating 25%
of your daily calories from fat


Polyunsaturated Fat (10% of diet)

Monounsaturated Fat (9% of diet)

Saturated Fat (6% of diet) USDA rec. less than 7%

Omega 6 (5-6%)

Food Sources

Omega 3 (4-5%)

Food Sources

Good food Sources

Food Sources

Many nuts

Pecans, Peanuts, Almonds, Brazil nuts, Pistachios, Walnuts


Sesame seeds


Wheat germ

Vegetable Oils
Corn, Safflower, Sunflower, and Sesame oils. Buy good cold-pressed vegetable/canola oil in dark bottles, and do not use at high heat as these easily form trans fats.

Cold Water Fish Wild salmon, Sardines, Herring, & Albacore tuna * See Tuna notes below chart. Flounder/Sole, Trout, Pollack, Shrimp, Scallops, Dungeness crab, Light Tuna, Pacific Oysters, Clams, Catfish, Cod, Halibut

Mackerel high in mercury. eat small amounts and avoid
if pregnant or child


Flax seeds and flax meal


Pumpkin seeds

Hemp seeds
Soybeans (cooked)

Small Amounts Winter Squash
Kidney beans

Grass fed Meats  They also contain Omega 3 fatty acids. Though more expensive grass fed beef is much more nutritious and flavorful.
Eat less beef and buy grass fed.


Macadamia nuts, Pistachios, Cashews, Pecans, Peanuts




Vegetable Oils

Olive Oil

Cold Pressed Canola oil

Dairy Products

Milk, Butter, Cheese, Yogurt. Cream, Ice Cream, Cream or Cheese Sauces.

Eat lowfat/nonfat when possible.



Red Meat, Pork, All Poultry (Especially dark meat and skin)

Lamb and so on

** Grass Fed Meat contains healthy Omega 3 fat as well as more nutrients, buy whenever possible!


Eggs. We like eggs, avoid frying in alot of oil and eat in moderation. Try two egg whites and 1 whole egg in place of 2 eggs.


Palm and Coconut oil Also “saturated fats” but they’re structured differently and Coconut oil has been shown to offer some health benefits. It is also very stable with cooking and doesn’t form trans fats with heating as vegetable oils can.


How Do I get Enough Healthy Fat in my Diet?

1.      Eat 2 servings (3.5oz each) of Omega 3 rich seafood per week. A serving is about the size of a deck of cards.

2.      Add a mixture of seeds to salads, soups, and hot or cold cereals. Use ½ flax seeds and split the other half equally between pumpkin, sesame, and sunflower seeds. Grind in coffee grinder as needed. (Recipe from The Optimum Nutrition Bible).Store seed mixture in a sealed jar in the refrigerator.

3.      Add raw chopped walnuts or pecans and walnuts to oatmeal-kids love this. Lightly roast in a pan on low temperature, it brings out the toasty flavor of the nuts.

4.      Use almond and pumpkin seed butters on apple slices or whole grain toast. We eat an abundance of peanut butter so add other nut/seed butters in your diet.

5.      Add avocados to meals and salads, coat with lemon juice to slow browning.

6.      Eat our “Omegas in the Morning Granola” for breakfast and snacks. High in fiber and healthy fats this recipe is both satisfying and delicious!

7.      Mix in almonds and lightly roasted pumpkin seeds with whole grain cereals or pretzels, even whole grain gold fish as a snack for kids lunches.

8.      Use Olive Oil and vinegar or lemon juice and herbs for salad dressings.

Mercury in Tuna:


Albacore Tuna has 3 times the mercury (a known neurotoxin) as Light Tuna. The Environmental Working Group has developed a “Tuna Calculator” to figure out how much is safe to eat based on your weight and sex. They use the FDA’s research to determine the amount of mercury safely eaten per week. To give you an idea  A female of 120 lbs. can safely eat only 3.8 ounces of Albacore per week ,but  can eat 10.3 ounces of Light Tuna (triple the amount). A 50 lb boy can only eat 1.6 ounces of Albacore and 4.6 ounces of Light Tuna.

The FDA recommends eating 12 ounces per week of a variety of fish, be sure you are not eating this in Albacore Tuna alone or you are by far exceeding a safe mercury level.

EWG (Environmental Working Group) recommends woman of child bearing age and children under 5 do not eat Albacore tuna at all because of the known toxic effects of mercury to infants and children

Other fish even higher in mercury are  Shark, Sword fish, Tile Fish (golden bass or golden snapper), and Mackerel. Orange Roughy, Grouper, and Red Snapper contain moderate amounts as well.







 References and Interesting Sites 

AHA Mercury in Fish

Fish oil Testing
FDA/EPA Methyl Mercury
Seafood Table
Abstract on Balanced Omega 3 to Omega 6 ratio
Coconut oil

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