Nutritional Advice Series: Choose Your Food Wisely – Fats/Oils


healthy fats and oils - egg, nuts, seeds, avocado, olive oil


Fats and oils have gotten a bad reputation in the past few decades of fat-free fad dieting, but good fats are actually extremely important to a healthy body, especially our skin and digestive system.  Switching out good fats for unhealthy ones can be key to proper weight management.

Many of the vitamins our bodies need to absorb are fat-soluble (A, D, E and K) so they need to eaten along with fats to help them absorb into the body.   A balanced diet with plenty of whole foods should supply this with no problem.


  • Fresh quality meat, especially fresh fish
  • Cage-free Eggs – the darker the yolk the better
  • Nuts and seeds, especially fresh ground or soaked flax, sesame, chia, hemp, almonds or walnuts
  • Many different vegetables – especially olives and avocados
  • Extra Virgin Olive Oil
  • Raw grass-fed butter, cream and whole milk
  • Coconut Oil
  • Grapeseed Oil
  • Walnut Oil


  • Any oils that are hydrogenated or partially hydrogenated – these are some of the worst foods for our bodies, they are prominent in processed foods so watch out for them
  • Factory farmed meat or eggs – many of the animals in factory farms are grain fed so they bulk up, but this often leads to disproportionate fat levels in the meat compared to those raised on grass and other natural food sources; factory farmed eggs are usually from grain-fed chickens which results in lower nutrients and good fats in the eggs
  • Soybean Oil
  • Corn Oil
  • Cottonseed Oil
  • Palm Oil

PIVOT Nutritional Advice

Post by Jacqueline Gabardy, L.Ac. of Pivot Acupuncture & Herbs


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