GOOD FATS: Daily Needs Planner

Looking to Make Smart Choices About Good Fats?

A healthy and balanced diet needs to include good fats to nourish your brain, heart, and cells. But how much is too much (or too little)?

To help maintain a heart-healthy diet, the USDA recommends devoting 10-25% of your daily caloric intake to ‘good fats’. Good fats can be defined as monounsaturated and polyunsaturated fats, which are also referred to as Omega-3, -6, -9.

The Good Fats Daily Needs Planner will help you choose which foods and how much to eat to help you meet that goal.

LET’S GET STARTED!

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YOUR DAILY CALORIC INTAKE GOAL:

To achieve maximum health benefits, the USDA recommends devoting a minimum of 10% of your total daily caloric intake (maximum 25%) to monounsaturated and polyunsaturated fats

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YOUR DAILY CALORIC INTAKE GOAL:

To achieve maximum health benefits, the USDA recommends devoting a minimum of 10% of your total daily caloric intake (maximum 25%) to monounsaturated and polyunsaturated fats


“GOOD FAT” FOODS DAILY PLAN

Now, develop a plan below by selecting foods high in good fats. We’ll let you know when you have just the right amount of good fats selected.

% of calories goal: 10-25%

YOU’VE REACHED YOUR GOAL!

ALMONDS

26 whole nuts

AVOCADO

1/5 medium

BLACK OLIVES

4-5 medium

CANOLA OIL (DRESSING)

2 Tbsp

CANOLA OIL (SAUTEEING)

1 Tbsp

MACKEREL

3 oz Portion

MARGARINE

1 Tbsp

OLIVE OIL

2 Tbsp

PEANUT BUTTER

2 Tbsp

SALMON

3 oz Portion

TUNA

3 oz Can

WALNUTS

1/4 cup


TOTAL GOOD FATS: g


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