Healthy Measures: Fats for health
Fat has a bad reputation! But it isn’t always true. The types of fat we eat and how much of those fats we
eat is important. Healthy oils and fats supply calories and the healthy fats your body needs to help
absorb the fat-soluble vitamins A, D, E and K.
Foods have four types of fat: monounsaturated, polyunsaturated, saturated and trans fat.
Monounsaturated and polyunsaturated fats are healthy, and we benefit from eating these types of fats.
Foods high in monounsaturated fatty acids include avocadoes and nuts, such as almonds, pistachios,
pecans and cashews. Foods high in healthy polyunsaturated fatty acids include omega-3s from fatty fish
such as salmon, mackerel, trout, herring and sardines.
To increase monounsaturated and polyunsaturated fats in the foods you eat, try adding a small amount
(2 to 3 Tbsp), of the following healthy oils:
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Canola
Corn
Flaxseed
Olive
Peanut
Soybean
Sunflower
Limit foods that have saturated fats, such as:
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Butter
Hard margarine
Higher fat milk, cheese and yogurt
Fatty cuts of meat and chicken with the skin on
Limit foods that have trans fat, such as:
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Deep fried foods (spring rolls, chicken nuggets, frozen hash browns and French fries)
Ready to eat frozen foods (quiche, burritos, pizza pockets, egg rolls and veggie and beef patties)
Hard (stick) margarine and shortening
Commercially baked goods (donuts, Danishes, cakes and pies)
Convenience foods (icing, puff pastry, taco shells, pie crusts and cake mixes)
Oriental noodles
Liquid coffee whiteners
Packaged salty snacks (microwave popcorn, chips and crackers)
Packaged sweet snacks (cookies and granola bars)
Eat healthy monounsaturated and polyunsaturated fats most often. Read nutrition labels on packaged
foods to help you make lower saturated and trans fat choices. Whenever possible cook and bake at
home using healthy oils and foods with healthy monounsaturated and polyunsaturated fats.
Do you have questions about food and nutrition? Call EatRight Ontario at 1-877-510-5102 to speak to
a Registered Dietitian for free.