I am having a hard time getting mono and poly unsaturated fats in my diet. I am allergic to tree nuts and seeds. I have to avoid sunflower and sesame seeds along with their oils and most anything that is processed.
I do have my staple foods such as cottage cheese and fresh fruits and veggies. Can you help me figure out and come up with a list of foods that are non-tree nut foods that are high in protein along with mono and poly unsaturated fats. – Stephanie J.
Your request is quite specific, excluding tree nuts, sunflower and sesame, but here’s your answer for whole foods…
- Fish (esp. trout, anchovies, herring, sardines, mackerel & salmon) – polyunsaturated fat, protein
- Shellfish, oysters – polyunsaturated fat, protein
- Soybeans (legume) – polyunsaturated fat, protein
- Poultry – monounsaturated fat, protein
- Peanuts (legume) – mono and polyunsaturated fats, protein
- Eggs – monounsaturated, saturated and polyunsaturated, protein
also providing unsaturated fat, but little protein:
- Olives – monounsaturated fat
- Avocado – monounsaturated fat
- Rice bran – monounsaturated fat
- Pumpkin seeds (squash seed) – monounsaturated fat
- Flaxseed (non-tree seed) – polyunsaturated fat
Keep in mind that all foods don’t have exclusively one type of fatty acid, but a combination of monounsaturated, polyunsaturated and saturated.
You also might take interest in non-tree nut oils that are rich in unsaturated fats:
- Canola oil (rapeseed grain) – mono and polyunsaturated fats
- Corn oil – polyunsaturated fat
- Safflower oil (cooking)- monounsaturated fat
- Safflower oil (cold) – polyunsaturated fat
- Cottonseed oil – polyunsaturated fat
– Debbie J., MS, RD
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