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    Foods containing bad fats

    Foods containing saturated fats

    High-fat meat like beef, lamb, pork or chicken with the skin, whole-fat dairy products (milk and cream), whole fat butter, cheese, ice cream, palm and coconut oil, lard

    Foods containing trans fats

    Baked pastries, cookies, doughnuts, muffins, cakes, pizza dough, packaged snack foods (crackers, microwave popcorn, chips, candy, candy bars, fried foods (French fries, fried chicken, chicken nuggets, breaded meat or fish)

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      Foods containing good fats that are healthy

      Monounsaturated good fats are contained in:

      Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews), fruits and vegetables, leafy greens, olive oil, canola oil, sesame oil, peanut oil

      Polyunsaturated good fats are contained in:

      Walnuts, soybean oil, corn oil, flaxseed, tofu, soy milk, fatty fish (salmon, tuna, mackerel, herring, trout, sardines), unflower, sesame, and pumpkin seeds

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        High protein foods

        Meats and animal-based products are very rich in protein:

        – Beef

        – Chicken

        – Fish

        – Pork

        – Veal

        – Turkey

        – Bison

        – Eggs

        – Milk

        If you don’t eat animal-based products, try:

        – Nuts: sunflower seeds, pecans, walnuts, cashews, almonds, pistachios, pumpkin seeds

        – Beans: black beans, refried beans, lima beans, pinto beans, etc.

        – Fruits: raisins, apricots, dates, prunes, guava, avocado, raspberries, figs, cantaloupe.

        – Vegetables: peas, spinach, broccoli, brussels sprouts, mushrooms, asparagus, other leafy greens

        – Whole wheats

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          Foods high in fiber to help your digestion:

          Raspberries

          Pears

          Oranges

          Figs

          Dates

          Apples

          Raisins

          Grains that are high in fiber:

          Oatmeal

          While wheat breads and cereals

          Brown rice or other non-white, healthier types of rice

          Legumes, nuts, and seeds high in fiber:

          Black beans

          Lima beans

          Split peas,

          Lentils

          Almonds

          Pecans

          Pistachios

          Sunflower seeds

          Walnuts

          Vegetables that are high in fiber:

          Green peas

          Broccoli

          Brussel sprouts

          Carrots

          Tomatoes

          Potatoes

          Spinach and other leafy greens

          Dairy products that are high in fiber:

          Yogurt

          Buttermilk