Best Fats
Monounsaturated Fat Foods

• Avocado


• Oil (canola, olive, peanut, sesame)


• Olives (all)


• Nuts
• almonds, cashews


• filberts, hazelnuts


• macadamia nuts
• peanuts, pecans
• pistachios


• Peanut butter, old-fashioned


• Sesame seeds

Good Fats
Polyunsaturated Fat Foods

• Margarine (first ingredient is polyunsaturated oil)


• Mayonnaise (regular or reduced-fat)


• Miracle Whip Salad Dressing (regular or reduced-fat)


• Nuts (walnuts)


• Oil (corn, safflower, soybean, cottonseed)


• Salad dressing (regular & reduced-fat)


• Seeds (pumpkin, sunflower)

Omega-3 Fatty Acids

• Fatty fish (salmon, mackerel, tuna, herring)


• All fish and shellfish contain these fats


• Nuts & flaxseed

Bad Fats
Saturated Fats

• Bacon & bacon grease


• Butter (stick, whipped, reduced-fat)


• Coconut


• Cream & half-and-half


• Cream cheese


• Ice cream


• Lard & salt pork


• Palm & palm kernel oil

Bad Fats
Trans Fats

• Hydrogenated or partially hydrogenated fats


• Margarine (stick)


• Nondairy creamers


• Shortening