If your goal is to lose weight or reduce body fat a man should have about 70 grams of fat per day...however its the type of fats you will want to eat...like avocados...olive oil, grapeseed oil , hazel nuts, brazil nuts, seasame seeds, pumpking seeds, almonds and walnuts....monounsaturated fats are healthier for us and reduces bad cholesterol...saturated fat intake tends to raise cholesterol levels ..so chose lower fat lean meats...look for the word Loin...it is usually leaner.
Heart doctors say 20-25 percent of calories...should be fat
A healthy diet should include 2 to 3 servings of lean protein each day..beef with the fat trimmed off and fish.
Nuts are an excellent source of gas-free protein, as well as chicken, turkey, beans, peas, fish, cottage cheese, and peanut butter, parm cheese, romano cheese, Turkey bacon, quinoa and kasha which are extremely high in protein
Pepitas They have a nutty flavor and a touch of pumpkin's sweetness. They are high in phosphorous and are a good source of magnesium and zinc, iron and copper. 1 Ounce has 8 Grams of protein making them a smart snack or salad addition. Pepitas are already shelled.
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