NolandNutritionDietaryFatSurvey
FatsandOilsServingswithEstimatedServingSizes
“Fat–AsaMatterofLife”~AreyoueatingabalanceofOmega9-6-3-BeneficialSaturatedeachweek?
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Fatscontrolinflammation
Fatsbuildhealthycellmembranes
Fats&cholesterolformhormones
Somevitaminsarefatsoluble(D,E,K,A)
FatorOilCategory
Omega9s
OleicFattyAcids
Stabilizers
~50%dailyfatcalories
Fatsaremajorcomponentsofbrainandthenervoussystem
Dietaryfatssupplyessentialfatsourbodycannotmake
Fatsregulatetheimmunesystem
Fatsinsulate,protectandcushionourorgans
YourWeekly#Servings
Example–circlefatsyoueatweekly
FatSelf-Assessment
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Raw/RoastedNuts&Seeds:Almonds,SesameSeeds,Walnuts,Macadamia
Nuts,PineNuts,AlmondButter,Tahini(sesameseedbutter),Olives
AlmondOil,OliveOil,AvocadoOil,Hummus(TahiniOil),Avocado
(Non-nuts:CashewandPeanutButter(natural,oilontop-minimize)
Omega6s
LinoleicAcid(LA)
GLA(λ-linolenicacid)
ArachidonicAcid(AA)
CellularControllers
~30%dailyfatcalories
Omega3s
Alpha-LinolenicAcid(ALA)
EPA/DHA/DPV
Fluidity/communicators
~10%dailyfatcalories
Eggs(whole,organic)(AA)
Meats(commercial,grass-fed)(AA)
RawNuts&Seeds:Brazilnuts,Pecans,Hazelnuts,Filberts,Walnuts,Hemp
Seeds,SunflowerSeeds,PumpkinSeeds,Grapeseed(LA)
GLA-Oils:EveningPrimrose,BlackCurrant,Borage,Hemp,
GLAandLinoleicsupplements
FishOil(HighDHAorEPA),3-6-9BalancedorDHAoils
Fish(salmon/fin-fish),Fish(shellfish)
FlaxSeeds(ground/meal),ChiaSeeds
FlaxOil,Algae
Flax,FishOilSupplements
*Butter(organic,pasture),*Ghee(clarifiedbutter–Indiancuisine)
BeneficialSaturatedFats
Dairy(preferablyorganic,raw,pasture-fed)
SCFA&MCT
*Meats(preferablygrass-fed)WildGame,Poultry(preferablyorganic)fats
Cell&TissueStructure
*CoconutOil&PastureButter,MCTOil(MediumChainTriglyceride)
*Bestcookingoils
Eggs(whole,organic,cookedcarefully-notscrambledoromelet-damages
~10%dailyfatcalories
yolk)
Phospholipids
EggYolk,organic,raworwatercooked,lowtempcooking(minimize
Phosphotidylcholine(PC),
scrambled/omelets)
Phosphotidylethanolamine, Legumes
Phosphotidylinsoitol,
Grass-fedmeats,poultry,smallwildfish,cleanshellfish
phosphotidylserine,
PC/PhosphotidylCholine-PE/PhosphotidylEthanolaminesupplements
cholesterol:Healthyliver
Phosphotidylserinesupplements(caution,usewithprofessionalguidance)
bile,brain&cellmembranes
Mostpackagedfoodsandfastfoods
FatstoAvoid
Margarine,Hi-Heat-processedVegetableOils(corn,sunflower,canola),Mayonnaise
Transfats,acrylamides&
DamagedLongchainFatty (commercial),HydrogenatedOil(asaningredient),“imitation”cheeses,Tempura,
Doughnuts(fried),Deep-FriedFoods,Chips,RegularSaladDressing,PeanutButter
Acid(hiheatprocessed),
(hydrogenatedJif,Skippy,etc.),RoastedOmega-3Nuts/Seeds,DairySubstitutesoxidized,hydrogenated.
processedhydrogenated(notincludingnutmilkslikealmond,coconutmilk,etc.)
MetabolicStressors
Avoidacrylamidesandtoxicmoleculesthatareformedwithhightemperature
<5%dailyfatcalories
cooking-browningduringgrilling,baking,fryingordeep-frying
Avoidfoodprepwithstretchplastic,BPA-containers,cookinginTeflon/Nonstick
Goaldailyintake3-5
servings/day=20-30/week
Goalvariety2servingsper
day=14/week
Goal2-3servingsper
week+vit/minerals
Goalminimum2servings
/day=14/week
Goal:4-5
servings/week
Zero or <5% daily fat
calories per week
TypeofFatorOil–Eachindividualhasdifferentfatrequirementsforhealth–Mostimportantistouse“good”oils
ServingSizeEstimate
Hummus(TahiniSesameoil/Lemon/garlic)
⅓cup
Nuts,Seeds,GroundFlaxseeds,Chia,Olives,HeartsofPalm
¼cup/chia/flax1Tbsp
Nutbutters(almondbutter,coconutbutter,peanut,cashew,butter,etc.)
2Tablespoons
OilsCold/ExpellerPress(oliveoil,almondoil,avocadooil,macadamiaoil)andolives
1Tablespoon
Pasture-fedButterorGhee(clarifiedbutter–Indiancuisine)goodcookingoil/Butterfatinpasture-milkproducts
1teaspoon
Eggs(yolk),whole,organic,pasture-fed(getsoy-freeifsensitivetosoy)
2each
Fattysmallwildoceanfish,meat,poultry
3-4ounces
Avocado,raw
½avocado
HeartsofPalm
3-4-insticks(140g)
Somemedicalconditionshavespecialfatrequirements-consultahealthprofessionalforguidance(gallbladderremoval,liverdisease,etc.)
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