- Needed for Vitamin transport
- Used for energy instead of Carbohydrates
- Good Fats
- Help lower blood cholesterol
- Monounsaturated
- Oils (Canola, Olive, Peanut, and Sunflower), Avocados, Nuts (peanuts, pecans, almonds, cashews, macadamia, hazel), peanut butter, Olives
- Polyunsaturated & Omega 3s
- Oils (Corn, Soybean, Safflower), Walnuts, Seeds (Sesame, Pumpkin, Flax), Fish (Salmon, Tuna, Mackerel, Herring, Trout, Sardines), Soymilk, Tofu
- Bad Fats
- Saturated
- Less than 5% of diet, if not eliminated
- Animal Product and Plant oils
- Butter, Full Fat Cheese, Whole Milk, Fatty Meats, Oils (coconut, palm, and palm kernel)
- Saturated
- Trans
- Less than 1% of diet, if not eliminated
- Raises bad cholesterol and lowers good cholesterol
- Baked goods (cookies, muffins, donuts), Snack foods (crackers and chips), Stick Margarine, Fried Foods.
- Shortening, partially hydrogenated vegetable oil, hydrogenated vegetable oil
- Avoid by
- Eat less red meat
- Eat lean cuts of meat and stick to white meat
- Bake, broil, or grill instead of frying
- Remove skin
- Trim fat
- Avoid breaded meats
- Choose low fat milk and cheese (2%)
- Liquid vegetable oil
- Avoid creams and sauces