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It is critical for optimal health to consume fats daily in your diets. Below is a breakdown of dietary fats.  Consume the A list fats as often as you like, the B list fats in moderation (2-3 times per week) and limit the C list fats to several times per month. Fats contain higher amounts of caleries per gram than do proteins and carbohydrates.  However, consuming foods that contain fats, causes a release of hormones, that sends a message to the brain that you are full.

Buy raw nuts and nut butters, as the roasting can damage the fats.  Nuts also contain protein and carbohydrates. Buy organic fats when possible.  Insectisides, pesticides, and other toxins are stored in lipids (fats) and may be concentrated in fatty food sources.  Keep fats in the fridge, to slow the oxidation of the healthy fats! This includes nuts and seeds.  Olive and coconut oil can be kept in the cupboard.

Animal proteins also contain fats, a list of healthy animal fats can be found HERE.

* 2 Brazil nuts contain 200mcg of selenium.

**Strictly avoid! These fats are extremely damaging to your health.