More about good fats
While most fresh fish and seafood is a good source for both protein & fat, Following is a more complete list of foods that contain a supply of good fats:
Source of chart below: http://www.nutritionvista.com/Nutrition/fat-facts,22.aspx
| Good Fats | Serving size | Amount of Fat |
| Canola Oil | 1 tsp | 4.5g |
| Almonds | 6 nos | 4.5g |
| Avocados | 2 Tbsp | 4.5g |
| Olive oils | 1 tsp | 4.5g |
| Cashews | 6 nuts | 4.5g |
| Peanuts | 10 nuts | 4.5g |
| Safflower oil | 1 tsp | 4.5g |
| Pistachios | 16 nuts | 4.5g |
| Soya bean oil | 1 tsp | 4.5g |
| Salmon, trout | 1.5 oz | 4.5g |
| Walnuts | 2 whole or 4 halves | 4.5g |
| Sunflower oils | 1 tsp | 4.5g” |
In summary, the basic message in ingestion is to eat less, restrict carb ingestion and to pay attention to what are good vs bad calories. If you combine this thinking with at least 30 minutes of effective exercise a day you are guaranteed to live a long, healthy and high quality life!