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Fats
15 percent of a swimmer's diet should be made up of healthy fats, such as avocados and olive oil.
Fat is an important factor in the diet of athletes. It supplies fat soluble vitamins, essential fatty acids and energy.
Eat fat in moderation and choose the "good" fats – polyunsaturated and monounsaturated fats found in fish, nuts, seeds, oils like olive and canola oil and avocado. Contrary to past dietary advice promoting low-fat diets, newer research shows that healthy fats are necessary and beneficial for health.
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