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Tips
- When buying margarine, use the Nutrition Facts table to compare how much saturated and trans fats it contains. Choose a soft margarine that has 2 grams or less of saturated and trans fats combined in the Nutrition Facts table.
- In recipes, replace saturated fats (shortening, butter, stick (hard) margarine, lard or beef tallow) with oil or soft margarine which is low in saturated and trans fats.
- Instead of buttering bread or rolls, try serving them with balsamic vinegar and olive oil for dipping.
- Use a small amount of oil to saut or stir-fry foods rather than deep-frying in oil. Deep-frying uses a large amount of oil, which is soaked up by the foods. It increases the overall calorie content of foods.
- Include a small amount, 30 to 45 mL (2 to 3 tbsp), of unsaturated fat each day. This includes oil used for cooking, salad dressings, margarine and mayonnaise.
- Use vegetable oils such as canola, olive and soybean.
- Choose soft margarines that are low in saturated and trans fats. Limit butter, hard margarine, lard, and shortening.
Top Tips:
Did You know?
Eating well means having fun nourishing yourself with lots of good food. It means feeling proud of the food choices you make. And it means enjoying the best things life has to offer.
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