Fats, Nuts and Seeds

cheeseWhen developing a healthful diet to help manage your diabetes, women and men should aim for the following number of servings of fats, nuts and seeds per day:
  • Women: Aim for 3-6 servings per day
  • Men: Aim for 3-9 servings per day 
One Serving Equals
Monounsaturated Fats
  • 1 tsp. olive, canola, peanut oil
  • 2 tsp. peanut butter
  • 5-10 olives or nuts
  • 1/8 medium avocado
  • 1 Tbsp. sesame seeds  
Polyunsaturated Fats
  • 1 tsp. margarine, vegetable oil or mayonnaise
  • 1 Tbsp. seeds  
Saturated Fats
  • 1 tsp. butter
  • 1 Tbsp. cream cheese
  • 2 Tbsp. reduced-fat sour cream
Use More Often
  • Try to use monounsaturated fats whenever possible. They may reduce high cholesterol and triglyceride levels.
  • Use reduced-fat or non-fat products, including margarine, salad dressing, mayonnaise, sour cream and cream cheese spread in moderation. 
Use Less Often
  • Saturated fats such as:
    • Butter
    • Bacon drippings
    • Cheese
    • Lard
    • Coconut oil
    • Palm oil
  • Trans fats