Tutorial 3.3 Healthy Fats

Good fats, also known as healthy fats, are primarily unsaturated fats that are beneficial for your health. Here are some examples:

1. Avocados: Avocados are rich in monounsaturated fats, which can raise levels of good cholesterol while lowering the bad.  

2. Nuts: Nuts are a great source of healthy fats, protein, and other nutrients.

3. Seeds: Seeds such as flaxseed, chia, hemp, pumpkin, sesame, and sunflower seeds are full of good-for-you nutrients, including healthy unsaturated and omega-3 fats.

4. Olives and Olive Oil: Olives and olive oil are high in monounsaturated fats and are a staple of the heart-healthy Mediterranean diet.

5. Fatty Fish: Fatty fish like salmon, mackerel, and sardines are high in omega-3 fatty acids, a type of polyunsaturated fat.

6. Dark Chocolate: Dark chocolate is high in fat, with fat accounting for around 65% of calories. It's important to choose dark chocolate with at least 70% cocoa.

7. Whole Eggs: Whole eggs are high in many nutrients, including healthy fats.

8. Plant Oils: Plant oils, such as olive, canola, sunflower, soy, and corn oil, are high in monounsaturated and polyunsaturated fats.

Remember, while these foods are high in good fats, they should still be consumed in moderation as part of a balanced diet.

Quiz

3.10 Unscramble this puzzle to learn more about fats. Healthy fats are primarily [ e a t s n u u d a t a r ] fats.

3.11 Connect the words on the left column to words on the right column to find more healthy fats.

    Olive                  Egg

    Fatty                  Oils

    Plant                  Oil

    Whole               Fish

3.12 Q&A. Aside from fatty fish such as salmon, mackerel and sardines, what may be another useful source of essential Omega 3 fats?

Extended Exercise

Design a Poster: Draw the parts of an avocado, and add interesting facts and figures about avocados. What is unique about the fats in avocados?

Chapter Modules

3.1 Recommended Daily Intake for Fatty Foods

3.2 Reducing Fat in the Diet
3.3 Healthy Fats
3.4 Animal vs Plant-based Fats
3.5 Benefits of Omega 3 Fatty Acids

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