Healthy fat, what is that? Fats provide essential nutrients

and therefore small amounts are recommended in the diet.

Fats needed for brain health are called essential fatty acids.

Fatty acids are mostly found in Polyunsaturated Fatty Acids (PUFA)

or Monounsaturated Fatty Acids (MUFA).

PUFAs and MUFAs do not raise LDL Cholesterol (bad cholesterol) blood

levels - saturated fats do. Even healthy sources of fat should

be consumed in moderation.

Healthy sources of fat include:

-Nuts: Walnuts, Cashews, Peanuts, Hazelnuts, Almonds, Pecans and

Pistachios-Nut butters

-Seeds: Pumpkin, Sunflower, Flaxseed and Sesame

- Oils like Avocado, Canola, Sesame, and Olive

-Eggs-Fish including Salmon, Sardines,

Mackerel & Tuna

Fun Fat Facts: It is important to remember that fat is very nutritionally dense, fat has

9 calories per gram of food in comparison to carbohydrates and protein which have 4 calories per gram.

1 tablespoon of both solid fat and liquid fat contains 120 calories. Flaxseeds must be ground to unlock and to fully absorb their health

benefits of fat and fiber.

References: https://www.choosemyplate.gov/oils 2

Fat helps with brain development, absorbing fat-soluble vitamins (A, D, E & K), and maintaining cell integrity.