Fitting in Fats


Not all fats are created equal

Fats come in all shapes and sizes, but all fats in food are a mix of unsaturated (polyunsaturated or monounsaturated) and saturated fatty acids, in different proportions.

Foods high in unsaturated fats include:

  • Vegetable oils such as olive, canola, peanut, soybean, corn, and safflower oils

  • Avocados and olives

  • Many nuts and seeds such as almonds, peanuts, walnuts, and sunflower seeds

  • Peanut butter

  • Fatty fish such as salmon, mackerel, herring, and trout

Foods high in saturated fats include:

  • Fatty beef, chicken with skin, and 

  • Palm oil and coconut oil

All fats—and foods!—can be part of a healthy, balanced diet. Try to get as much variety as you can by eating unprocessed, fresh foods whenever possible.”

–Molly Bigford, MS,
Registered Dietitian Level 3

Dig deeper on nutrition labels


When choosing a food or an ingredient, you can refer to the nutrition label to find out how much fat it contains. But there’s more to the label than just the total fat content.

Amber Dawkins, a parent and athlete with CF, preparing a smoothie.

Get the breakdown:

See how much polyunsaturated, monounsaturated, saturated, and trans fats are in your food.

Check your serving size:

How does the serving size compare to how you use the food in meals or snacks?

Take your vitamins:

Is the food or ingredient high in certain vitamins? Pay special attention to vitamins A, D, E, and K. They’re fat-soluble, which means your body needs fat in order to absorb and use them.

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