In 2026, I hope we’ve shed the dietary fat phobia that we all had in the 90s and early 2000’s – right? Dietary fat has many important roles in the body – including protecting vital organs, absorbing fat soluble vitamins, supporting cell growth, brain development and hormone production.
I do have to remind you that the type of fat you eat matters. The two most beneficial types of fats are listed below.
Polyunsaturated fat Omega 3s are a nutrition powerhouse. They help reduce inflammation, which is connected to conditions like heart disease and arthritis, support brain health, heart health, pregnancy etc. ALA is the plant form of omega 3s.
Monounsaturated fats can help to improve cholesterol profile, support heart health and help with blood sugar control.
Where do we find these fats? Save this post for the list in the graphic and below!
Omega 3-Rich Foods:
– Flaxseeds: 4.5 g ALA per 2 tbsp
-Chia Seeds: 5 g ALA per 2 tbsp
-Hemp Seeds: 2 g ALA per 2 tbsp
-Walnuts: 2.5 g ALA per 1 oz
-Algae Oil: 1-2 g/softgel
-Edamame: 0.5 g ALA per 1 cup
Monounsaturated Rich Foods:
-Olive Oil: 10 g per 1 tbsp
-Avocado Oil: 10 g per 1 tbsp
-Avocado: 10 g per 1
-Almonds: 12 g per 1 oz
-Seeds: 7 g per 1 oz
-Nut butter: 9 g per 1 tbsp