A shopping guide to healthy fats

Lara Mathers

CF Dietitian,
BSc (Nutrition & Dietetics, Hon I)

Tamarah Katz

CF Dietitian,
BNutrSc, MNutrDiet

 


It is important for the whole family to include healthy fats as part of their regular diet, whether you have CF or not. If you need to boost your weight gain you may need even more of these. Please check with your doctor or CF centre dietitian to help personalise your diet with you.

This is a list of the healthiest fats to include in your diet for optimal health and wellbeing. We have also given you some ideas on how to use them.


Type of Fat Food Ideas

Monounsaturated

These can be eaten daily

Avocado Dips, smoothies, salads, on sandwiches, eaten with salt & pepper
Almonds (raw, dry roasted or roasted – choose those roasted in healthy fats) LSA/ground almonds/almond butter: sprinkled on porridge or added to cereal, yoghurt, added to smoothies, salads, used in baking to replace flour, spread on toast or crackers, include in trail mix
Cashews (raw, dry roasted or roasted – choose those roasted in healthy fats) Cashew butter, added to smoothies, mixed into porridge or cereal, spread on toast or crackers, include in trail mix
Peanuts (raw, dry roasted or roasted – choose those roasted in healthy fats) Peanut butter, added to smoothies, mixed into porridge, spread on toast or crackers, include in trail mix
Olives Olive tapenade as a spread, dip, added whole or cut-up in quiches, salads, frittatas, pasta dishes, pizza topping, as a snack
Olive, canola, peanut, sunflower, soybean, sesame, safflower oils Cooking, salad dressings, mixed into rice or pasta

Polyunsaturated

These can be eaten daily

Tahini and hummus Dip, spread, salad dressings, as a topping on roasted vegetables
Pine nuts Added to salads
Brazil nuts Added to trail mix

Polyunsaturated (high in animal sources of omega-3)

These should be included 2-3 times a week

Best – salmon, blue-eye trevalla, blue mackerel, herring, canned sardines, canned salmon

Good – barramundi, bream, flathead, squid, scallops, mussels

Tinned fish: sandwich filling, on crackers, in salads, made into a dip, made into salmon/tuna patties, added to pasta

Cook fish and seafood using healthy oils. Avoid fast food varieties

Polyunsaturated
(high in plant sources of omega-3)

These should be
included daily

Linseed LSA‡ or linseeds sprinkled on porridge, cereal, yoghurt, smoothies, salads
Flaxseed Sprinkled on porridge, cereal, yoghurt, smoothies, salads
Chia seeds Chia pudding made with milk, chia seeds added to porridge, cereal, yoghurt, smoothies
Walnuts Ground/cut in half or whole, sprinkle on breakfast cereal/porridge, smoothies
Soybean oil, canola oil Use for cooking stir fries, substitute for butter in baking

Saturated fat*

These should be
included daily

Yoghurt (Greek yoghurt) Snacks, smoothies or added to muesli
Cheese (feta, cheddar, mozzarella, goats cheese) Sandwich filling, grilled cheese toasty, cheese & crackers, in salads
Ricotta Basis for dips, on toast/crumpets/muffins, in baking
Milk (full cream milk & full cream milk powder)* Added to breakfast cereal/porridge, smoothies, or as a drink
LSA is a mix of ground linseeds, sunflower kernels and almonds readily available in most supermarkets.
*If you are trying to reduce or maintain your weight it may be appropriate for you to use lower fat dairy products. Please discuss this with your dietitian.
Dairy foods contain saturated fat but are protective for heart health. Refer to CF Source article Healthy fats vs. unhealthy fats: What do people with cystic fibrosis (CF) need to know?

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