Bee Active Personal Training 8 Week Challenge Nutrition Handbook - Sept 2013 | Page 17
Good fat sources – The stuff you should be eating
Best sources of fat that should be a part of your healthy eating:
A
healthy balanced diet should include
the healthier monounsaturated and
polyunsaturated fats. However, it’s not
always easy to know where to find them or how
to use them in meals. Below is a guide to using
healthier fats in your meals and snacks.
Monounsaturated fat is found in foods such
as avocados, almonds, cashews, peanuts and
cooking oils made from plants or seeds such as
sunflower, canola, soybean, olive, sesame and
peanut oils.
Avocado and nuts can be added to salads and a
handful of unsalted nuts make a healthy snack
any time of the day. Try a handful of almonds
sprinkled over breakfast cereal.
Polyunsaturated fat (omega-6) is found in foods
such as fish, tahini (sesame seed spread),
margarine, linseed (flaxseed), sunflower and
safflower oil, pine nuts and brazil nuts.
Tahini can be used as a spread on crackers
instead off butter or used as a base for dips,
sauces and stews.
Choose margarine made from sunflower and
safflower oils, and use instead of butter on
sandwiches and toast.
Sprinkle ground linseed on breakfast cereal or
choose wholegrain bread with linseeds.
Add pine nuts or sesame seeds to salads or
sprinkle over vegetables.
Polyunsaturated fat (omega-3s) is found in oily
fish such as tuna, salmon, sardines and blue ?XX??\?[\? ?[\? ?[?] ?[?[??YY ???H ?X??[Y[?X][?? ??? ?YH ?\??\?
ML??[\? \? ?\??JH??[ H?\?]?\?H ?YZ????[ H?\??\?x?&\?H ?X\?? ? H?\?\??[Y??Z[????? ?] ??Y\? H\??[?X[?YY?KL??] B?X?Y ?H
????Z^Y[??X?X?Y
H[?TB?ZX???\[?Y[??X?X?Y
K ?X?\?H?X?X[?????Z[?]?[?Y[? ?? YY\?]?H[ ?? ??? ]?TH[?H\?H?[?Y?X?X[??X\?X[ ^YB?X[ [???Z[??[??[????YY?KL??] HX?Y ?\?H8?&\??[?X[8?&H?X?]\?B??\???Y\??[???XZ?H [K?H? H ?[XX?B??^H ??][??Y??YY?KL?\? ??Y???????\ [Y[? ?H[?TH?YY?KL??\?H[[???^? \?]?[ H??[?[?X\?[?H??? ? ?X?\??\?? \?X?[\? H?[ H?\?8?$?K?? ?[[? ?\?[?\??\??[??K ?[?\?[?[?YK??H]\? ?[X[?X\???[?][? ?X??[Y[? ????[Z[??X??]
L Y?K?TH \?^B? ??Y?][ \H ??\??\?8?$? ??? ?YH ML??\??\???[ H?\? Z[ H?\??[ ?\ [Y[? ?????[? ?[?????Y?YY ?]K?TK????] ?X[?H [?H\?]]H ?[?? YH?] ?[? ?YY ?[?YX[ [??[???X?]\?H \?H??? ?\?HY??[??] ?\?[\?[??????\??Z[????? ?[??\?] \?]Y?] ? ?X?\?H[\?[?[????\?[????\?\??[? H??? ? ?X[K??Y X?[?? [?\? ?\???X\?] X??[??\???\?XX?\?X\?\??[?] ?[[? ?[???^?[??] ?\?H H?\? ?YH?] ??? [?H ???^B?H X??]?XX?[?Z^ [H ??]\?[?B???Z[?\?[??Y??H [?HX]?H?? ???[? B?[??[???X?H[??[
L L??H[? ] ?^B?[?H]?HHX[ H ?X?? ] ?[?Y\ [?H?[\??????\????