Include Fat in Your Diet, Understand how to include fat in your diet, Care24

Understand how to include fat in your diet

Care24 Administrator Nutrition

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.

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