Guide to: Fats & Oils

Cleaning up your diet by using the right fats and oils is essential
to improving your health from the inside out. Changing the fats
and oils you use at home is the first step towards creating dishes
from nutrient-dense, whole foods based on what you have on hand.
Avoid overly processed and refined forms of fats and oils. Opt for
organic whenever possible.
Saturated: for hot uses
Buy organic, unrefined forms: Coconut oil and Palm oil.
Ideally from pasture-raised, grass-fed, organic sources:
Butter, Ghee (clarified butter), Lard, bacon grease (pork fat),
Tallow (beef fat), Duck fat, Schmaltz (chicken fat), Lamb fat,
Full-fat dairy, Eggs, meat, and seafood
Unsaturated: for cold uses
Buy organic, extra-virgin, and cold-pressed forms.
Olive oil, Sesame oil, Macadamia nut oil, Walnut oil, Avocado oil,
Nuts & seeds (including nut & seed butters), Flaxseed oil**.
Note: Unsaturated fats (typically liquid at 68 degrees room
temperature) are easily damaged/oxidized when heat is applied to
them. Do not consume damaged fats.
** Cold-pressed flaxseed oil is ok for occasional use but supplementing
with it or doses of 1-2 tablespoons per day is not recommended
as overall PUFA (polyunsaturated fatty acid) intake should remain
minimal.
-Practical Paleo by Diane Sanfilippo, BS, NC