Lesson 4 -Eat for the Long Run
Concentrate on keeping your fat from saturated products as low as possible.
Saturated fats are found in foods from animal products, such as whole or low fat dairy products, and red meats. Be wary of products that contain trans-fatty acids (TFAs), found in fried fast foods and packaged products, such as baked goods and margarine. (The harder the margarine, the more TFAs it has.)
It’s equally important to include some "good" fats (monounsaturated and polyunsaturated fats) found in nuts, seeds, avocados, fatty fish (like salmon or tuna), and plant oils (like olive or canola).