Fats, Oils & Sweets

The world of food is very confusing and overwhelming with so many choices! I made a little break down of Best and Worst choices to try and help make it easier. You can substitute healthier choices into ANY recipe! Your body will love you for it!

~Fats, Oils, and Sweets~ (1 serv Oils 1-2 TBS)

BEST Choices	WORSTChoices
Raw nuts, seeds	Snacks fried in fat, such as potato chips, corn chips, pork rinds, crackers
Vegetable oils- olive oil, grape seed oil, coconut oil (Grape and coconut are great for high temp cooking) non-hydrogenated butter spreads, raw peanut butter, raw almond or seed butters, Avocado	Lard, hydrogenated vegetable oils- likes to hide in many ingredient labels, shortening, butter, margarine, Roasted peanut butter or any roasted nut butters
Reduced-fat mayonnaise, organic ketchup Light salad dressings; look for sugar or high fructose corn syrup hiding in the ingredients, Use vinegars, fresh squeezed fruit or salsas as salad dressings.	Regular mayonnaise Regular salad dressings
Air-popped organic non GMO Popcorn Carob, Dark cocoa Raw sugar, organic sugar, Maple syrup, Stevia, Agave nectar, Honey	Butter-flavored stove-top popcorn, microwave popcorn Milk chocolate, candy bars Bleached white sugar, Fake maple syrup, chocolate syrup, Splenda, aspartame