Summing Up Fats – Choose Wisely

by Jo-Ann Heslin, MA, RD, CDN on August 21, 2014 · 0 comments

Saturated fats – eat less of this type of fats and keep portions small

Found in:

Bacon                                    Meat

Butter                                   P alm and palm kernel oil

Cheese                                  Pies and pastries

Cream                                    Sour cream

Ice cream                             Whole Milk


Monounsaturated fats – eat more of these fats

Found in:

Avocado and avocado oil               Grapeseed oil

Canola oil                                               Nuts and nut oils

Chicken fat                                             Olives and olive oil

Polyunsaturated fats – use these fats to replace some saturated fats.

Found in:

Fish                                                         Oysters

Nuts, nut oils and nut butters        Soft margarine

Oils                                                     Wheat germ and wheat germ oil

Olives and olive oil

Trans fat – eat as little as possible of these fats

Found in:

Cookies and crackers                     Deep-fried foods

Cakes, doughnuts, pastries           Partially hydrogenated oil

Breaded and deep-fried fish          Shortening

Breaded and deep-fried chicken  Stick margarine

For more information on choosing fats wisely, take a look one of our books: The Fat & Cholesterol Counter (Pocket Books)

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