Unsaturated, or healthy, fats can support heart health, healthy weight, and blood sugar control. It's important to be aware of portion control, since they are high in calories.
Here are some sources of unsaturated fats, as well as suggested serving sizes.
- Fatty fish have omega-3 fatty acids, which are among the healthiest types of unsaturated fats. A portion might be 3-4 ounces.
- ½-1 ounce of nuts, seeds, and peanuts. A half-ounce might be 12-15 whole almonds, 9-10 whole cashews, 6-7 walnut halves, 8-9 pecan halves, 15 peanuts, 25 pistachios
- 1-2 tablespoons of nut butters (like cashew or almond butter), seed butters (like sunflower seed butter), and peanut butter.
- ½ small or ¼ large avocado
- 2 teaspoons of olive oil
- 2 tablespoons of vinaigrette dressing