Eat a MUFA at Every Meal
The MUFA food list which you can find below is very helpful when you’re preparing your meals.
As you know MUFA (MOO-fah) stands for “monounsaturated fatty acid,” a type of heart-healthy, disease-fighting, “good” fat found in foods like almonds, peanut butter, olive oil, avocados even chocolate.
MUFAs are unsaturated fat and have the exact opposite effect of the unhealthy saturated and trans fats you’ve heard about in the news.
You can substitute one MUFA for another as long as the calorie counts are nearly equivalent. For example, you can exchange almond butter (200 calories) for semisweet chocolate chips (207). For precise serving amounts per meal check out the MUFA food list below.
MUFA FOOD LIST
Soybeans (Edamame), shelled and boiled
- Serving: 1 Cup
- Calories: 298
Semisweet Chocolate Chips
- Serving: 1/4 cup
- Calories: 207
Almond Butter
- Serving: 2 Tbsp
- Calories: 200
Cashew Butter
- Serving: 2 Tbsp
- Calories: 190
Sunflower Seed Butter
- Serving: 2 Tbsp
- Calories: 190
Natural Peanut Butter, Crunchy
- Serving: 2 Tbsp
- Calories: 188
Natural Peanut Butter, Smooth
- Serving: 2 Tbsp
- Calories: 188
Tahini (Sesame Seed Paste)
- Serving: 2 Tbsp
- Calories: 178
Pumpkin Seeds
- Serving: 2 Tbsp
- Calories: 148
Canola Oil
- Serving: 1 Tbsp
- Calories: 124
Flaxseed Oil (Cold-Pressed Organinc)
- Serving: 1 Tbsp
- Calories: 120
Macadamia Nuts
- Serving: 2 Tbsp
- Calories: 120
Safflower Oil (High Oleic)
- Serving: 1 Tbsp
- Calories: 120
Sesame or Soybean Oil
- Serving: 1 Tbsp
- Calories: 120
Sunflower Oil (High Oleic)
- Serving: 1 Tbsp
- Calories: 120
Walnut Oil
- Serving: 1 Tbsp
- Calories: 120
Olive Oil
- Serving: 1 Tbsp
- Calories: 119
Peanut Oil
- Serving: 1 Tbsp
- Calories: 119
Pine Nuts
- Serving: 2 Tbsp
- Calories: 113
Brazil Nuts
- Serving: 2 Tbsp
- Calories: 110
Hazel Nuts
- Serving: 2 Tbsp
- Calories: 110
Peanuts
- Serving: 2 Tbsp
- Calories: 110
Almonds
- Serving: 2 Tbsp
- Calories: 109
Cashews
- Serving: 2 Tbsp
- Calories: 100
Avocado, California (Haas)
- Serving: 1/4 cup
- Calories: 96
Pecans
- Serving: 2 Tbsp
- Calories: 90
Sunflower Seeds
- Serving: 2 Tbsp
- Calories: 90
Black Olive Tapenade
- Serving: 2 Tbsp
- Calories: 88
Pistachios
- Serving: 2 Tbsp
- Calories: 88
Walnuts
- Serving: 2 Tbsp
- Calories: 82
Pesto Sauce
- Serving: 1 Tbsp
- Calories: 80
Avocado, Florida
- Serving: 1/4 cup
- Calories: 69
Green Olive Tapenade
- Serving: 2 Tbsp
- Calories: 54
Green or Black Olives
- Serving: 10 large
- Calories: 50
Source: Flat Belly Diet, p. 101
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