Diet olives

Published on March 18th, 2013 | by George Conte


Best sources of fat

This is the third article from a series of articles where I will explore one of the most important aspects of a healthy diet: the best sources of each type of macronutrient (protein, carbohydrates and fat).

In the first article I have covered the best sources of protein, in the second article I am writing about carbohydrates and in this third and final article I will write about the best foods for fat intake.

Here are the healthiest natural sources of fat:


 nuts almonds

Almonds aren’t only a superb source of healthy fat, but also protein, fiber, vitamins and minerals. Almonds like walnuts and most other nuts are the perfect snack that promotes good health and well-being.

Almonds nutritional value (100 grams):

almonds nutritional value per 100 grams



As I mentioned before, walnuts are probably my favorite super food. They contain every possible macronutrient in high amounts and most micronutrients and fiber! Although walnuts contain pretty much everything they are extremely high in healthy fats (monounsaturated and omega-3). Check out this cool article where I state the reasons why walnuts would be the best food overall for survival (in case I would have to pick a single one)!

The nutritional value of walnuts (per 100 grams) is:

 walnuts nutritional value

Olive oil

 olive oil

Olive oil contains high amounts of healthy monounsaturated fats and some omega-3 essential fatty acids. It is probably the easiest way to consume healthy fats since it is tasty and easy to add in your diet. It is recommended to consume it fresh, for example in your salads. Another choice is to use it to cook your food with but not at high temperatures because a part of it is then converted into unhealthy saturated fat. Be careful because it has a lot of fat (high in calories) consecrated so you should use minimal amounts.

For more information, check out this article about the benefits and nutritional value of olive oil.

Nutritional value of olive oil (100 grams):

 olive oil nutritional value



Olives, as you can guess, not only contain the same quality of healthy fats like olive oil, but also some amount of carbohydrates in the form of dietary fiber.

Nutritional value of olives (100 grams):

 olives nutritional value


healthy fat flaxseed

The main features of flaxseeds and chia seeds are the high levels of omega-3 fatty acids contained. Specifically in alpha-linolenic acid (ALA) that is metabolized in our body to eicosapentaenoic acid (EPA) and docosahexaenoic (DHA). Also the high amounts of monounsaturated fats, fibers, proteins, vitamins and minerals!

Flaxseeds nutritional value (100 grams):

flaxseed nutritional value per 100 grams

Chia seeds

 healthy chia seeds

Chia seeds nutritional value (100 grams dried):

 chia seeds dried nutritional vaue


healthy fat sources avocado
Avocado is a fruit rich in healthy fats. It is similar to olive oil, having high levels of monounsaturated fatty acids. Avocado also contains vitamins of complex B, vitamin K, E, C and A, potassium, magnesium, copper and manganese.

Avocado nutritional value (raw, 100 grams):

avocado nutritional facts and value


Sesame oil

 sesame oil

Sesame oil is another type of healthy oil. Just like olive oil it is high in monounsaturated healthy fats and you can consume it fresh or cooked with your food since it is so tasty. Again because it has concentrated fats you should consume low to moderate amounts to avoid high calorie intake.

Sesame oil nutritional value (100 grams):

 sesame oil nutritional value

Final thoughts

This article is the final of the series about the three basic macronutrients. I hope by now you are already thinking about at least 100 healthy food combinations you can create by using these foods as a basis.

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About the Author

George Conte is a student of Nutrition and Dietetics, a fitness and healthy living enthusiast. After seven years of personal experience with weight loss, exercise and a total body transformation where he managed to burn 121+ pounds of fat he became the founder of A website dedicated to help you overcome obesity and transform your life the same way he did!

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