This overview of the fat food group and fat servings is part of the RealJock.com Healthy Weight-Loss Program.

Eating a fat-free diet is not healthy. Your body needs fat to function. Besides being a valuable energy source, fat aids in blood clotting and helps regulate your blood pressure, heart rate, and nervous system. It is also necessary for the transportation and absorption of the fat-soluble vitamins—A, D, E, and K. That said, fats are very high in calories, so it is important to limit your fat intake to proper amounts.

FATS
Food	Serving Size
Avocado	2 Tbsp.
Vegetable Oils (Canola, Olive, Peanut, Hazelnut, Corn, Safflower, Soybean, Grapeseed, Walnut)	1 tsp.
Olives (black)	8 Large
Olives (green stuffed)	10 Large
Almonds, Cashews	6 nuts
Peanuts	10 nuts
Pecans	4 halves
Peanut Butter (Smooth or Crunchy)	1/2 Tbsp.
Tahini or Sesame Paste	2 tsp.
Pistachios	15 nuts
Flaxseed (Ground)	2 Tsbp.
Margarine (stick, tub, squeeze)	1 tsp.
Mayonnaise (reduced fat)	1 Tbsp.
Mayonnaise (regular)	1 tsp.
Miracle Whip Salad Dressing (reduced fat)	1 Tbsp.
Miracle Whip Salad Dressing (regular)	2 tsp.
Walnuts, English Nuts	4 halves
Salad Dressing (reduced fat)	2 Tbsp.
Salad Dressing (regular)	1 Tbsp.
Whole Seeds (Pumpkin, Sunflower, Sesame, Flax)	1 Tbsp.

onegayjock wrote:

How much cake or ice cream can I eat as an avid gym 6-7 days nights aweek gymrat? Im a junk food aholic!....

Jun 05 9:33 PM

FoxySteve wrote:

4 oz. of Brazil nuts = 67 grams of saturated fat.
That's the same amount of saturated fat in a Hungry Jack's Double Beef and Cheese Whopper. WOW!
But how many makes a daily serving?
The much esteemed Dr. Andrew Weill suggests eating only TWO A DAY. They're also a great natural source of selenium.

May 24 4:29 AM

FoxySteve wrote:

Brazil nuts are particularly healthy due to their high selenium content, which makes their protein content "complete". This means that, unlike the proteins in most plant products, Brazil nuts' proteins contain all the necessary amino acids to foster optimal growth in humans (in the same way as proteins from animal products do).

Selenium is also a powerful antioxidant linked to lower rates of cancer and heart disease. Brazil nuts are also a very good source of zinc (essential to digestion and metabolism).

Brazil nuts can be of particular use in the vegetarian diet as an added source of protein.

These nuts contain high amounts of fat. These fats are unsaturated and, therefore, "healthy" when ingested in moderate amounts.

How much Brazil nuts should you eat?
Eight medium Brazil nuts count as one serving (30 grams). Since these nuts are relatively high in fat, they shouldn't be included in the diet more than three times per week. These nuts should also replace other fats in the diet and shouldn't just be added.

If you are a vegetarian or in some or other situation where you don't have access to sufficient amounts of animal protein, you could increase your dietary intake of Brazil nuts to five or six portions per week.

May 24 4:12 AM

FoxySteve wrote:

A big oops.... a couple 'em:

Most bodybuilders and athletes I know swear by using ONLY real whole fat butter and extra virgin olive oil... NOTHING ELSE.
Those margarine versions should only be on the list for comparison. NOT recommendations.

And ...
Real mayonnaise is hard to come by. Organic mayonnaise is excellent, but still it's just egg and some kind of mystery oil.

Steve
The Cooking Buff
www.themusclekitchen.com

May 24 2:25 AM

bot497 wrote:

How many brazil nuts would be a fat serving, three??

May 04 5:44 AM