What and how to include fats in your diet?
Include fats in your diet through foods that contain healthy fats. Almonds, walnuts, groundnuts, Avocado, olive oil, peanut butter, olives, sunflower seeds, Flaxseeds, fish are some foods that should be included in the diet in moderation. These foods help to increase the good cholesterol and decrease the bad cholesterol.
Choose the right combination of cooking oils
An ideal quality of fat for good health is one which maintains a balance so as to give a ratio of polyunsaturated/saturated of 0.8-1.0, and linoleic/alpha-linolenic of 5-10 in the total diet. To ensure this balance, the choice of cooking oil should be as follows.
Groundnut/ Sesame/ Rice bran + Mustard
Groundnut/ Sesame/ Rice bran + Canola
Groundnut/ Sesame/ Rice bran + Soya bean
Safflower/ Sunflower + Mustard
Sunflower/Safflower + Olive
Sunflower/Safflower + Groundnut/ Sesame/ Rice bran
Read more – Protein rich diet during pregnancy