Sources of Fat

Polyunsaturated Fats—choose these!

found in safflower, sunflower, soybean and corn oils and soft non-hydrogenated margarines made with these oils, nuts, seeds, fatty fish, shell fish

Monounsaturated Fats—choose these!

found in canola and olive oils and salad dressings and soft non-hydrogenated margarines made with these oils, mayonnaise, nuts, olives, avocados, eggs, fatty fish, beef, pork, chicken

Saturated Fats—stay away!

found in foods made with lard, shortening, hard margarines, tropical oils such as palm, palm kernel and coconut oil, fatty meats and higher fat milk products

Trans Fats—stay away!

found in deep-fried foods, fast foods, salty snacks and baked goods made with shortening or partially hydrogenated vegetable oils

Use the nutrition labels on food products to com-pare different foods that are low in fat. The information on the label will be based on a certain serving size (outlined first), and the % Daily Value (DV) will help you choose the best option. A % DV (of FAT) of 5% or less is a ‘low-fat choice’.