Answer:
Dear
Terry,
The fats
and oils that you should eat every day are:
-Walnuts:
5 gr.
-Pecans:
10 gr.
-Flax
Seeds: 5 gr.
-Sunflower
Seeds: 5 gr.
-Almonds:
5 gr.
-Cashew:
5 gr.
-Cereals
with saturated fat: 24 gr.
-Cereals
with polyunsaturated fat: 24 gr.
-Yogurt
of soy and milk: 120 gr.
-Soy
Milk: 250 ml.
-Olive
oil: 2 tablespoons
-Meats
or Fish or Poultry: 8oz.
All these foods have the following types of fat:
-Walnuts
have saturated fat, monounsaturated fat and polyunsaturated fat.
-Pecans
have saturated fat, monounsaturated fat and polyunsaturated fat.
-Flax
Seeds have polyunsaturated fat.
-Sunflower
Seeds have polyunsaturated fat.
-Almonds
have saturated fat, monounsaturated fat and polyunsaturated fat.
-Cashews
have saturated fat, monounsaturated fat and polyunsaturated fat.
-Soy
Milk has saturated fat, monounsaturated fat and polyunsaturated fat.
-Yogurt
of soy and milk has saturated fat, monounsaturated fat and polyunsaturated
fat.
-Olive
oil has saturated fat, monounsaturated fat and polyunsaturated fat.
-Meats
and Poultry have saturated fat, monounsaturated fat and polyunsaturated
fat.
-Fish
has saturated fat, monounsaturated fat and polyunsaturated fat.
-Enriched
cereals have saturated fat and polyunsaturated fat.
All these
choices could not include lesser saturated options.
With
this calorie consumption it will takes you efforts don’t loose
weight.
