Include a small amount - 30 to 45 mL (2 to 3 Tbsp) - of unsaturated fat each day to get the fat you need. This amount includes oil used for cooking, salad dressings, margarine and mayonnaise.
Unsaturated vegetable oils include:
Limit butter, hard margarine, lard and shortening.
Here's what 30 mL (2 Tbsp) of unsaturated fat looks like in a sample day of eating:
Choose soft margarines that are low in saturated and trans fats.
When buying margarine, use the Nutrition Facts table to compare how much saturated and trans fats it contains. Choose a non-hydrogenated margarine with two grams or less of saturated and trans fat combined, for the amount of margarine listed in the Nutrition Facts table.
|Fat 8 g||12 %|
|Saturated 1 g
+ Trans 0 g
|Cholesterol 0 mg|
|Sodium 65 mg||3 %|
|Carbohydrate 0 g||0 %|
|Fibre 0 g||0 %|
|Sugars 0 g|
|Protein 0 g|
|Vitamin A||10 %||Vitamin C||0 %|
|Calcium||0 %||Iron||0 %|
Prepare foods with small amounts of unsaturated fats and use less fat when cooking