Polyunsaturated Fats and Monounsaturated Fats

Most of the fat that you eat should come from unsaturated sources: polyunsaturated fats and monounsaturated fats. In general, nuts, vegetable oils, and fish are sources of unsaturated fats. The table below provides examples of specific types of unsaturated fats.

Monounsaturated Fat Sources	Omega-6 Polyunsaturated Fat Sources	Omega-3 Polyunsaturated Fat Sources
Nuts Vegetable oils  Canola oil Olive oil High oleic safflower oil Sunflower oil Avocado	Soybean oil Corn oil Safflower oil	Soybean oil Canola oil Walnuts Flaxseed Fish:  trout, herring, and salmon

Polyunsaturated fats can also be broken down into two types:

• Omega-6 polyunsaturated fats — these fats provide an essential fatty acid that our bodies need, but can't make.
• Omega-3 polyunsaturated fats — these fats also provide an essential fatty acid that our bodies need. In addition, omega-3 fatty acids, particularly from fish sources, may have potential health benefits.

How do I control my polyunsaturated fat and monounsaturated fat intake?

In general, nuts, vegetable oils, and fish are sources of unsaturated fats. The table below provides examples of specific types of unsaturated fats.

Monounsaturated Fat Sources	Omega-6 Polyunsaturated Fat Sources	Omega-3 Polyunsaturated Fat Sources
Nuts Vegetable oils  Canola oil Olive oil High oleic safflower oil Sunflower oil Avocado	Soybean oil Corn oil Safflower oil	Soybean oil Canola oil Walnuts Flaxseed Fish:  trout, herring, and salmon

Below are tips for including appropriate amounts of unsaturated fats in your diet:

• Replace solid fats used in cooking with liquid oils. Visit MyPlate - How much is my allowance for oils? to learn more about your daily recommendations.
• Remember any type of fat is high in calories. To avoid additional calories, substitute polyunsaturated and monounsaturated fats for saturated fats and trans fats rather than adding these fats to your diet.
• Have an ounce of dry-roasted nuts as a snack. Nuts and seeds count as part of your meat and beans allowance on the MyPyramid plan.

More Information on Fats

• Dietary Fat
• Trans Fat
• Saturated Fat
• Cholesterol