| Fats: | |||||||||
| Note: Fats are obtained through other foods, and do not necessarily need to be added in great quantities other than the essential fats as discussed previously. When using added fats either as calorie ballast or in cooking, here is a recommended list: Also listed are food items that contain significant amounts of fat. When eating these, extra fat added should be minimized: | |||||||||
| Recommended: | |||||||||
| 1-2 Tbsp. Daily in food | 2 Tbsp ~ 15 grams | ||||||||
| Udo's Choice Oil Blend™ | |||||||||
| Distilled Cold Water Fish Oil | |||||||||
| Flax Seed Oil (Cold pressed) Do not heat it. | |||||||||
| 1 Serving (~ 15 grams fat) | |||||||||
| Use in Cooking: Do not allow to smoke | |||||||||
| Olive Oil (Only extra virgin) Use for cooking | |||||||||
| Use, but do not Heat: | 2 Tbsp ~ 15 grams | ||||||||
| 2 Tbsp | Canola Oil (Only cold pressed, not conventional store bought) Do not heat | ||||||||
| Seed oils: Safflower, sesame, etc.) | |||||||||
| 1 oz | Nuts and seeds, Raw: Walnuts, Almonds, Sunflower, Pumpkin, Sesame Filberts | ||||||||
| 2 Tbsp | Mayonnaise made with Canola Oil or Flax Oil (Spectrum Brand is Good) | ||||||||
| 2 Tbsp | Peanut butter | ||||||||
| 1/2 cup | Avocados | ||||||||
| 2 Tbsp | Healthy Balance™ Spread | ||||||||
| Use in limited quantities: | |||||||||
| 2 Tbsp | Butter | ||||||||
| 2 Tbsp | Tropical Oils (Coconut, Palm, etc.) | ||||||||
| 3 Eggs | Egg Yolks | ||||||||
| Avoid: | |||||||||
| Store bought processed oils | |||||||||
| Margarine | |||||||||
| Any food containing hydrogenated or partially hydrogenated oils | |||||||||
| Any oil fried foods, especially those in deep fat fryers! | |||||||||
| Foods that contain normal amounts of fats: | |||||||||
| Animal Meats, mostly lamb, pork and beef | |||||||||
| Avocados | |||||||||
| Full-Fat and Low-Fat (not Non-Fat) Cheeses | |||||||||
| Milk, Regular and Lowfat, not (Non-Fat) | |||||||||