Good Fats from Plants and Seafood

What are Good Fats?

Most of us learn about nutrition in the news, in advertisements, at the doctor’s office, and from friends and family. What you hear from one source may be the opposite of what you hear from another. What you hear in the news this year may differ from what you heard last year. Lately, fat is a hot topic. Even though fat is now seen as a good guy, don’t be too quick to welcome more fats into your diet. So how do you know what to follow?

One of the best ways to eat healthy, and include good fats in your diet, is to follow Traffic Light Eating. Similar to when you drive a car and a traffic light tells us what to do:

Green means “go”

Yellow means “slow down”

Red means “stop and think”

The same concept can be applied to Traffic Light Eating. The best fats are those naturally found in plant foods and seafoods. Here is a chart that represents traffic light eating, specifically for fats.

Green Light Fats

  • Avocado

Yellow Light Fats

  • (EV) Olive Oil
  • Coconut Oil
  • Avocado Oil
  • Wild Salmon
  • Nuts
  • Seeds
  • Cheese*
  • Eggs*
  • Yogurt*

Red Light Fats

  • Soybean Oil
  • Corn Oil
  • Cottonseed Oil
  • Vegetable Oil
  • Margarine

*Choose organic when possible.