Nutrition Science and Everyday Application - beta v 0.1

270 ALICE CALLAHAN, PHD, HEATHER LEONARD, MED, RDN, AND TAMBERLY POWELL, MS, RDN
dairy products, tropical oils (like coconut and palm oil), cocoa butter, and partially or fully
hydrogenated oils.
Figure 5.14. Examples of foods high in saturated fat, such as meat and dairy products
Unsaturated Fatty Acids
Fat sources rich in unsaturated fatty acids tend to be liquid at room temperature,
because the C=C double bonds create bends in the carbon chain, making it harder for fatty
acids to pack together tightly. Consuming a diet rich in mono- and polyunsaturated fats is
associated with a lower LDL cholesterol level and a lower risk of heart disease.
Food sources of predominately monounsaturated fats include nuts and seeds like
almonds, pecans, cashews, and peanuts; plant oils like canola, olive, and peanut oils; and
avocados. The fat in poultry and eggs is predominantly unsaturated and contains more
monounsaturated than polyunsaturated fatty acids.
Figure 5.15. Examples of foods high in monounsaturated fat, such as olive oil, avocado, nut
butters, and seeds
Food sources of predominately polyunsaturated fats include plant oils (soybean, corn);
fish; flaxseed; and some nuts like walnuts and pecans.