Australian Dietary Guidelines - Summary - National Health and ...

guideline 3What foods contain unsaturated fats?Unsaturated fatsUnsaturated (polyunsaturated and monounsaturated) fatsare found in foods in the Five Food Groups, especially in:• seeds• nuts• legumes/beans• avocado• oatsFoods with mostly polyunsaturated fats• sunflower and safflower seeds• soybeans• cottonseedsFoods with mostly monounsaturated fats• canola seeds• most nuts• rice bran• avocados and olives• fish• lean grass-fed meat• poultry• eggs• sesame seeds• corn and grape seedsStandard serve size equivalents unsaturated fats/oils/spreadsFood groupUnsaturatedfats/oils/spreadsServe sizes10g polyunsaturated spread10g monounsaturated spread7g monounsaturated or polyunsaturated oil, for example olive, canola orsunflower oil10g tree nuts or peanuts or nut pastes/buttersSee pages 41–44 for further information on recommended dietary allowances.30