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

Proteins

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!

~Meat and Other Protein~ (1 serv of meat = 4-6 oz)

BEST Choices	WORST Choices
Baked, broiled, grilled, or stewed meats White lean meat	Fried meats, Red meat
Lower-fat cuts of meat, Buffalo	Higher-fat cuts of meat
Turkey bacon -Nitrate free, uncured	Pork bacon
Raw unsalted nuts and seeds, almonds, cashew, peanuts, brazil nuts, walnuts, hazel nuts, sunflower seeds, pumpkin seeds, sesame seeds, Chia seeds, Flax Seeds, Hemp hearts… (Make sure seeds are ground up so the body can absorb them).	Roasted, salted, flavored nuts *FYI: Peanut Butter is considered a roasted nut… Unless you buy raw peanut butter or make your own.. Roasting nuts changes the molecules in the oil and it is no longer beneficial for your body, leading to weight gain, and contributing to clogged arteries…….
Skinless breast of chicken or turkey- Free range, hormone free, organic	Poultry with skin, caged, plumped
Baked, broiled, steamed, or grilled fish- Fresh is best, or frozen fresh	Fried fish
Tofu (Organic NON GMO) lightly sautéed, baked, steamed, or cooked in soup	Fried tofu, non organic
Baked or stewed beans, not canned, black beans, garbanzo beans, lentils	Beans prepared with lard, preservatives or sodium