Page 45 - F15 Intermediate Booklet English

FATS.

WOMEN + 90 - 100 Calories MEN + 120 Calories

TYPE SERVING SIZE
WOMEN MEN
NUT Nut butter (peanut, almond, cashew) 1 tablespoon 1½ tablespoons
Almond (whole & unsalted) 12 almonds (½ oz.) 18 almonds ( 3 ⁄4 oz.)
Walnut (halves) 7 halves (½ oz.) 10 halves ( 3 ⁄4 oz.)
Cashew (whole & unsalted) 7 cashews (½ oz.) 10 cashews ( 3 ⁄4 oz.)
Pistachio 20 kernels 30 kernels
FRUIT Avocado 1 ⁄3 avocado or 4 teaspoons 4 tablespoons

Coconut flakes (unsweetened) ¼ cup 3 tablespoons
Olives 9 whole 10 whole
SEED Pumpkin seeds 1½ tablespoons 2 tablespoons
Sunflower seeds 1½ tablespoons 2 tablespoons
Chia seeds 1½ tablespoons 2 teaspoons
Flax seeds 1 tablespoon 1½ tablespoons
OIL Olive oil 2 teaspoons 1 tablespoon

Coconut oil 2 teaspoons 1 tablespoon
Sunflower oil 2 teaspoons 1 tablespoon
DAIRY Mozzarella cheese 30 g 30 g
Reduced fat cheese 30 g 20 g
Full fat cheese 15 g 20 g
Dark chocolate (at least 70% cacao) 15 g 20 g

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