Serving Sizes

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Comparing Fats and Oils

Commonly used spreads

Nuts and Seeds

Commonly used dietary fats and oils

*1  – also contains trans fatty acids from hydrogenation process
*2  – a mix of oils, therefore values are approximate
*3  – also contains cholesterol

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Shopping and Preparation Tips

Avoid prepared foods that contain hydrogenated or partially hydrogenated oils. Choose margarines and cooking oils made from heart-healthy plant oils that are high in polyunsaturated and mono- unsaturated fat. Because heat and light break down these oils, turning them rancid and destroying their flavour, buy them in small amounts and store them in a cool, dark place.

Invest in a re-usable spray pump bottle – fill it with your favourite heart-healthy oil, and use it to oil your baking pans and grill, for stir-frying, and for other cooking where a light film of oil is needed.

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Kitchen Switches

✔ Replace solid fats like butter and coconut oil in most baking recipes with soft margarines or vegetable oils (use 150 mL or 2/3 cup of your favourite vegetable oil for each 250 mL/ 1 cup of solid fat called for in the recipe).

✔ Replace cream cheese with natural nut butters e.g. peanut butter, almond nut butter) as a spread for toast.

✔ Replace creamy commercial salad dressings and mayonnaise with salad dressings made with recommended oils or make your own!

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Quick Tip Recipes

Vinaigrette Dressing

A healthy and easy vinaigrette can be made by combining  of vinegar (or lemon juice),  olive oil, Dijon mustard,  sugar, pepper to taste and adding one minced garlic clove (optional). Shake well before using and enjoy.

90 mL (6 tbsp) of vinegar (or lemon juice)
45 mL (3 Tbsp) olive oil
2.5 mL (½ tsp) Dijon mustard
2.5 mL (½ tsp) sugar