Recommendation

Tips for everyday cooking

Limit the amount of fat you eat

Use cooking sprays to help you control the amount of fat you use in cooking

Avoid deep-frying

Limit added fats like salad dressings, bread spreads, gravies and sauces

Avoid trans fat

Avoid products with partially hydrogenated vegetable oil or shortening such as commercial baked goods (cookies, crackers, biscuits, pies, snack foods) and deep-fried fast food.

Reduce saturated fat

Limit use of shortening, hard or hydrogenated margarines, butter and lard

Choose lean cuts of meats (sirloin, loin, round, rump, and extra lean ground beef)

Trim off the visible fat

Remove skin from poultry before cooking

Limit processed meats such as bacon, sausages, wieners and pepperoni.

Choose lower fat milk (1% or skim), yogurt (1% MF or less)  and sour cream

Choose cheese with less than 22% M.F. (milk fat)

Choose monounsaturated fat

Use olive, canola, or peanut oils

Sprinkle silvered or chopped nuts on salads or cooked vegetables

Spread nut butters on toast instead of butter

Toss avocado slices into a salad

Increase omega-3 fatty acids

Use canola oil in cooking and baking

Choose salad dressings or margarines made with canola or flax oil.

Sprinkle ground flaxseed, wheat germ, walnuts or pumpkin seeds on cereal, yogurt or salads

Use walnuts, ground flaxseed or wheat germ in baking

Enjoy two fatty fish (salmon, sardines, mackerel, herring, and trout) meals each week

Choose foods that are fortified with DHA, EPA, ALA (all are different types of  omega-3 fats).