MUFA (monounsaturated fats) ingredients have the power to truly transform your body. They are to be found in five basic foods: oils, nuts and seeds, avocados, olives and chocolate.
One serving of:
- oil = one tablespoon
- nuts and seeds = two tablespoons
- avocados = 1/4 cup
- olives = 10 olives or two tablespoons of tapenade (chopped olives, capers, olive oil)
- chocolate = 1/4 cup
Oils rich with good fat:
- canola, macadamia nut oil, grapeseed oil and groundnut (peanut) oil such as
sesame oil, corn oil, safflower oil, almond oil, sunflower oil, hemp oil, tea-oil Camellia, and avocado oil.
- use them for salad dressings, pesto, marinades, with rice or pasta, for cooking (safflower, soybean, or sunflower oil)
Nuts & Seeds rich with good fat:
- dry roasted macadamia nuts (the richest!), almonds, cashews, walnuts, peanut, flax seeds, sesame seeds, sunflower seeds, soybeans, pecans, hazelnuts, peanut butter (natural), pumpkin seeds, pistachios
- use them as a snack, topping for chicken or fish, in salads, stir nut butters into soups and sauces
Avocados:
- the fruit of horticultural cultivars has a markedly higher fat content than most other fruit, mostly monounsaturated fat,
and as such serves as an important staple in the diet of various groups
where access to other fatty foods (high-fat meats and fish, dairy
products, etc.) is limited
Olives:
- both green and black olives. Use them also to make a tapenade (stuff tapenade into chicken breasts or fish fillets or just spread it on sandwich or cracker)
Chocolate:
- MUFA choices are dark or semisweet chocolate. Use it anyway you like
