Did you know that our fat intake is directly related to inflammation.  Out goal it to replace bad fats with good fats and lower inflammation.

  • Eliminate deep fried foods (French fries, chicken nuggets)
  • Choose leaner cuts of meat
  • Use coconut oil (unrefined) or peanut oil for high heat and extra virgin olive oil for low heat cooking
  • Fish 2xs/week – Wild Salmon, Spanish Mackerel, Herring, Anchovies and Sardines are the best.
  • Dry roasted or raw nuts
  • Decrease saturated fats (1tbl butter = 7grams of fat) certain ice creams are higher than other
  • Try to limit foods that have more than 6-8 grams of fat per serving.
  • On a 2,000 calorie/day diet 65 grams/day of fat is 30% of total calories
  • Avoid highly heated foods cooked in vats of oil


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