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Bun & Thigh Wave Maaltijdplan Tel Sell
plantaardige oliën als canola-olie, arachideolie en olijfolie. En andere goede
leveranciers zijn de avocado en noten als amandelen, hazelnoten en pecannoten
en zaden als pompoenzaad en sesamzaad.
Meervoudig onverzadigde vetten – hieronder bevindt zich de Omega-3 groep van
vetzuren die ons lichaam niet aan kan maken en in slechts weinig producten
voorkomen – vooral in vette zeevis en visolie. Producten die rijk zijn aan Omega-
3 vetten, EPA en DHA genoemd kunnen de kans op cardiovasculaire
aandoeningen verlagen, uw stemming verbeteren en helpen dementie te
voorkomen.
Andere leveranciers van meervoudig onverzadigde vetten zijn, zonnebloem,
sojaboon, vlaszaadolie en walnoten.
Overgenomen van de Harvard School of Public Health
Enkelvoudig
onverzadigd
Meervoudig
onverzadigd
Verzadigd Trans
Olijfolie 72% 8% 13% 0%
Saffloerolie 12% 74% 9% 0%
Boter 26% 5% 60% 5%
Margarine 2% 29% 18% 23%
Hoeveel vet is teveel vet?
Dat hangt af van uw leefstijl, gewicht, leeftijd en als belangrijkste: uw gezondheid.
De USDA beveelt de volgende gemiddelden aan:
Beperk de totale vetconsumptie tot maximaal 20-35 % van de totale calorie-
inname.
Beperk de verzadigde vetten tot minder dan 10 % van de calorie-inname (200
calorieën bij een dieet van 2000 calorieën).
Beperk de transvetten tot 1% van de totale calorie-inname (2 gram per dag als u
een dieet van 2000 calorieën aanhoudt).
Beperk cholesterol tot 300 mg per dag, en minder wanneer u diabetes heeft.
7


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