Fats & Oil Tips

Tip #1: Include a small amount of unsaturated fat each day

Eating lower fat foods from each food group is a healthy practice. Using only a small amount – 30 to 45 mL (2 to 3 tablespoons) of unsaturated fat in our day will add the essential fats we need, can enhance the flavour of other healthy foods, and ensure we are not consuming too much fat. This small amount refers to fats and oils we use for cooking, on salads and as spreads or ingredients.

Tip #2: Use vegetable oils such as canola, olive and soybean

These types of oils provide mainly monounsaturated and polyunsaturated fats, and are better choices than fats that contribute more saturated or trans fat, like butter, palm or coconut oils.

Tip #3: Choose soft margarines that are low in saturated and trans fats. Limit butter, hard margarine, lard and shortening.

Limiting fats that are solid at room temperature (butter, hard margarine, lard and shortening), helps reduce the amount of saturated and trans fats you consume. When using margarine, choose a soft tub type that has 2 grams or less of saturated and trans fats combined.