How do I make the diet High in Monounsaturated Fats?
One goal of the diet is to maintain your fat intake composition to at least 50% monounsaturated fatty acids (MUFAs). This may sound complicated, but is really very easy. Appendix 1 lists allowable foods with their carbohydrate counts and their percentage of monounsaturated fats. As you will notice, most meats, fish and chicken already contain over 40% MUFAs. So supplementation of your diet with a few foods containing very high levels of MUFAs will easily bring you over the 50% level. Dairy products on the other hand have less than 30% MUFAs. So if you eat a lot of cheese, you will have to eat a lot of the MUFA foods. MUFA FOODS HIGH MONOUNSATURATED FOODS Canola oil, olive oil, nuts, avocados Examples: A meal of steak and a salad with olive oil and vinegar dressing will have over 50% MUFA. A meal of a two-egg omelet with cheddar cheese is acceptable provided you fry it in olive oil or Canola oil. Snacking on nuts helps your daily totals and ground-up nuts can be used to make pie crusts.
