Hello. There is good info in the book about not counting fats but how to eat them. I think the 10g target originated from Swank's data, which referred to counting fats in lean poultry and eggs, that we do not include in OMS. in my understanding, he counted these as "saturated fat" sources, meaning predominantly saturated fat in them. This 10g did not include fats naturally found in fruit, low fat vegetables and wholegrains. Swank did limit total fat intake however, which included fish oil/ supplements, counting fat in oily fish, oily veg (avocado, olives) seeds and nuts. These good fats were recommended at minimum 20mls (20g) per day, maximum 50g (I think).
If you are using flax oil, you may need to consider that your major fat source, as people are taking say 20 up to 40 mls per day.
Eating 1 cup of any nuts in one day is way too much. A modest 30g serve of nuts (eg. 8 - 10 whole nuts as a guide) or a tablespoon of peanut butter would be enough for the day for me (I must admit I have had to cut back as at first I was eating loads more), because I eat other good fats over the day as well. Think about seeds as well, they are great to sprinkle on your salad for crunch & variety.
I would suggest 1/4 of an avocado with your meal is "moderate"(about 7g total fat, of which is mostly unsaturated)
Fish ..... I stick to one tin of sardines as a serve (about 115 - 120g tin) OR 125g salmon fillet (I am buying frozen at the moment- 8 portions in a 1kg bag).
A little extra virgin olive oil too ..... It adds up quick enough.
Personally, I don't count the 10g as I avoid meat, nuts, cocoa butter, palm oil and dairy. But I try not to go overboard with fat intake. Ã think about it as the aim is to minimise other fats so my body has no other choice but to use the omega 3's (and other essential fatty acids) !!