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Healthy Food |
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- Coconut is high in saturated fat; olives and avocados
are high in monounsaturated fat and calories. Use these
items sparingly to avoid getting too many calories from fat.
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- Nuts and seeds tend to be very high in fat and calories,
but most of the fat is polyunsaturated or monounsaturated
(e.g., walnuts, almonds, pecans). Some varieties, such as
macadamia nuts, are also high in saturated fat, so check the
label. Nuts and seeds don’t have cholesterol and are good
sources of protein.
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- Canola, corn, olive, safflower, sesame, soybean and
sunflower oils are low in saturated fatty acids. They're
good to use in limited amounts for cooking or dressings.
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- Peanut oil has slightly more saturated fatty acids.
Don't use it as a major cooking oil. You can use it now and
then for flavoring.
- Vegetable oils are hydrogenated for use in margarines or
shortenings. Hydrogenation may partly offset some of the
benefits of using polyunsaturated or monounsaturated
vegetable oils.
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