Step by Step (Chapter 3): Food Groups -- Fats & Oils

Food Groups:
Fats & Oils

When you buy fats and oils, look for those that are unsaturated -- either polyunsaturated (safflower, sunflower, corn and soybean oils) or monounsaturated (olive and canola oils). Unsaturated fats help to lower blood cholesterol when they are substituted for saturated fat. Just be sure to limit the total amount of any fats or oils, since even those that are unsaturated are rich sources of calories.

A Word About Margarine

You may have heard that margarine has a type of unsaturated fat called "trans" fat. "Trans" fats appear to raise blood cholesterol more than other unsaturated fats, but not as much as saturated fats. "Trans" fats are formed when vegetable oil is hardened to become margarine or shortening, through a process called "hydrogenation." The harder the margarine or shortening, the more likely it is to contain more "trans" fat. Read the ingredient label to choose a margarine containing liquid vegetable oil as the first ingredient rather than hydrogenated or partially hydrogenated oil. Use the nutrition label to choose a margarine with the least amount of saturated fat.

When buying fats and oils, remember to:

Choose liquid vegetable oils that are high in unsaturated fats -- like canola, corn, olive, peanut, safflower, sesame, soybean, and sunflower oils.
Buy margarine made with unsaturated liquid vegetable oils as the first ingredient.

Choose tub or liquid margarine or vegetable oil spreads. The softer the margarine, the more unsaturated it is. If you are watching your sodium intake, try unsalted margarine.

Limit butter, lard, fatback, and solid shortenings.

They are high in saturated fat.

Buy light or nonfat mayonnaise instead of the regular kinds that are high in fat.

Most salad dressings are lower in fat than mayonnaise.

For tips on cooking with unsaturated fats, see Fat-Saving Recipe Substitutions. For more information on fats and oils, see Table 5 : Fats and Oils.

Since nuts and seeds are high in fat, they are often grouped with fats and oils. The fat in nuts and seeds is mostly unsaturated, but these foods are still high in total fat and calories. Salted nuts are also high in sodium. See Table 6: Nuts and Seeds to compare the fat and calories in nuts and seeds.

Fats & Oils -- TRY IT!

Check off one of these things to try. Do it today!

Instead of using butter as a spread on my toast, I'll switch to a soft tub margarine.

To cut back on calories and fat, I'll try to use a lower fat margarine, salad dressing, or mayonnaise.