Aim for 15-30% of calories from fat for healthy vegan adults.
It amount of 1 to 2 tablespoons of fat from high-fat plant foods or concentrated oils for every 1,000 calories eaten. The fat allowance takes into account the fat naturally present in lower-fat vegetables, fruits, grains, and legumes. The following amounts of higher-fat plant foods provide the equivalent of 1 tablespoon of fat:
1 oz. (1/4 cup) nuts or seeds
1 cup medium tofu or 1/2 cup of firm tofu or tempeh
2 cups regular soymilk
1/2 avocado
20 olives
1/2 oz. fresh coconut or 1/4 oz. dried coconut.
Limit intake of saturated fat to no more than 8%, avoid trans fatty acids.
Saturated Fat: Vegan diets are naturally low in saturated fat (unless large amounts of tropical oils are used). Other plant foods are so low in saturated fat that if total fat is under 30% of calories, saturated fat will easily be kept to less than 8% of calories, and often closer to 5%.
Trans Fatty Acids: The main sources of trans fatty acids in the vegan diet are shortening and any foods containing hydrogenated or partially hydrogenated oils (i.e., crackers and chips). Fast food establishments generally use hydrogenated oils for French fries and other deep-fried foods.
To minimize your consumption of trans fatty acids:
.Use whole foods as the foundation of the diet;
.Avoid products containing shortening and hydrogenated or partially hydrogenated oils,
.Avoid hydrogenated margarine. Use nut or seed butters, flax oil, or olive oil instead,
.Avoid deep-fried foods.
Limit intake of omega-6 fatty acids to no more than 3-5% of calories.
.Don't use omega-6 rich oils as your everyday cooking or salad oils,
.Avoid processed foods and deep-fried foods made with these oils.
Foods rich in Omega-3 fatty acids include flaxseed oil and flaxseeds ground, dark greens, firm tofu, hemp oil, soybeans, canola oil and walnut or butternuts.
Make monounsaturated fat-rich foods your primary sources of dietary fat.
Good food sources include nuts and nut oil, olive and olive oil, avocados, canola oil, and high-oleic sunflower and safflower oil.
Rely on whole foods for the bulk of your fat.
.Use nut butters instead of margarine on bread or crackers.
.Make spreads, dips, and dressings using avocados, tofu, or nut butters.
.Use flaxseeds, nuts, and/or wheat germ in baked goods and cereals.
.Use nuts, flaxseeds, avocados, olives, and/or marinated tofu in salads.
'Becoming Vegan' Brenda Davis, R.D. and Vesanto Melina, M.S., R.D.
It amount of 1 to 2 tablespoons of fat from high-fat plant foods or concentrated oils for every 1,000 calories eaten. The fat allowance takes into account the fat naturally present in lower-fat vegetables, fruits, grains, and legumes. The following amounts of higher-fat plant foods provide the equivalent of 1 tablespoon of fat:
1 oz. (1/4 cup) nuts or seeds
1 cup medium tofu or 1/2 cup of firm tofu or tempeh
2 cups regular soymilk
1/2 avocado
20 olives
1/2 oz. fresh coconut or 1/4 oz. dried coconut.
Limit intake of saturated fat to no more than 8%, avoid trans fatty acids.
Saturated Fat: Vegan diets are naturally low in saturated fat (unless large amounts of tropical oils are used). Other plant foods are so low in saturated fat that if total fat is under 30% of calories, saturated fat will easily be kept to less than 8% of calories, and often closer to 5%.
Trans Fatty Acids: The main sources of trans fatty acids in the vegan diet are shortening and any foods containing hydrogenated or partially hydrogenated oils (i.e., crackers and chips). Fast food establishments generally use hydrogenated oils for French fries and other deep-fried foods.
To minimize your consumption of trans fatty acids:
.Use whole foods as the foundation of the diet;
.Avoid products containing shortening and hydrogenated or partially hydrogenated oils,
.Avoid hydrogenated margarine. Use nut or seed butters, flax oil, or olive oil instead,
.Avoid deep-fried foods.
Limit intake of omega-6 fatty acids to no more than 3-5% of calories.
.Don't use omega-6 rich oils as your everyday cooking or salad oils,
.Avoid processed foods and deep-fried foods made with these oils.
Foods rich in Omega-3 fatty acids include flaxseed oil and flaxseeds ground, dark greens, firm tofu, hemp oil, soybeans, canola oil and walnut or butternuts.
Make monounsaturated fat-rich foods your primary sources of dietary fat.
Good food sources include nuts and nut oil, olive and olive oil, avocados, canola oil, and high-oleic sunflower and safflower oil.
Rely on whole foods for the bulk of your fat.
.Use nut butters instead of margarine on bread or crackers.
.Make spreads, dips, and dressings using avocados, tofu, or nut butters.
.Use flaxseeds, nuts, and/or wheat germ in baked goods and cereals.
.Use nuts, flaxseeds, avocados, olives, and/or marinated tofu in salads.
'Becoming Vegan' Brenda Davis, R.D. and Vesanto Melina, M.S., R.D.
No comments:
Post a Comment