What foods contain healthy fats?

I'm 14 years old and i'm 109pounds at 5ft6, i have very little muscle mass so i'm trying to increase my weight by eating good fats rather than junk foods, so can anyone please list the foods that contain good fats. And what exercises should i focus on?

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Good Sources Of FatSalmon Mackerel Herring Anchovies Sardines Scallops Halibut Fish oil supplementsPeanuts Almonds Walnuts Cashews Natural peanut butter Olive oil (extra-virgin) Flax seeds Flax seed oil Pumpkin seeds Sunflower seeds Exercise To Gain Weight.Weight Lifting.One of the ways to increase you weight is weight lifting. Exercises togain weight includes maximizing your weight lifting work out toincrease muscle mass. To gain weight, you must try out exercises likesquats, bench press, chin ups and bent over rows. These exercises helpin focusing ways to build your muscles. You should also focus on waysto increase your body strength. If your strength increases then sizeof your body will also increase. You can seek professional help togain weight if you are not sure of the methods.Heavy Weights Are More Efficient In Weight Gain.If you want to increase your weight fast then, you have to get trainedwith heavy weights. Heavy free weights help in increasing your musclemass and help you become fit than lean. Heavy weights can getchallenging so be careful when trying this weight lifting techniques.Do not push yourself too much as it can injure your muscles. Heavyweights help in stimulating your muscle fibres and enables more musclegrowth.Weight Gain Through Push Up Exercises.Exercise to gain weigh includes focusing on larger muscles and enablesits growth. Push ups are great for the upper body. Exercises likelunges and squats work best to increase wight. Heel raise is veryeffective while standing to build your calve muscles. Abs can beshaped by crunches and pull ups are best for your arms. These methodscan be adopted for weight gain backed with a healthy diet.Anaerobic Exercises.To ensure healthy weight gain anaerobic exercises are best for yourbody. In aerobics, you walk, run, jog and cycle to lose weight, butanaerobic is just the opposite of it. Anaerobic means 'withoutoxygen'. In this form of exercise, you focus on short and fast weightlifting techniques. It is very effective, for your healthy weight gainregime.Multi Joint Exercises.When you are training to weight gain you must focus on the working oflarger muscles groups called as multi joints. Compound exercises likedead lifts, pull ups, bench press, over head press and squats must beadopted in your weight gaining regime. These multi joint exercisesoffer the best results without much hassle.

Other Answers:

• Nuts, nut butter, olive oil, fish...But even saturated fats (especially found in meat, dairy and eggs) are needed... You should find a beginner full body routine if you are serious about gaining mass... Don't forget: caloric surplus of 10-20% over your maintenance and at least 95g of protein and 45 of fats for you...