Best Fats
Monounsaturated Fat Foods

Avocado

Oil (canola, olive, peanut, sesame)

Olives (all)

Nuts: almonds, cashews, filberts, hazelnuts, macadamia nuts, peanuts, pecans, pistachios

Peanut butter (full fat)

Sesame seeds

Good Fats
Polyunsaturated Fat Foods

Margarine (first ingredient is polyunsaturated oil)

Mayonnaise (regular or reduced-fat)

Miracle Whip Salad Dressing (regular or reduced-fat)

Nuts (walnuts)

Oil (corn, safflower, soybean, cottonseed)

Salad dressing (regular & reduced-fat)

Seeds (pumpkin, sunflower)

Omega-3 Fatty Acids

Fatty fish (salmon, mackerel, tuna, herring)

All fish and shellfish contain these fats

Nuts & flaxseed

Bad Fats
Saturated Fats

Bacon & bacon grease

Butter (stick, whipped, reduced-fat)

Coconut

Cream & half-and-half

Cream cheese

Ice cream

Lard & salt pork

Palm & palm kernel oil

Bad Fats
Trans Fats

Hydrogenated or partially hydrogenated fats

Margarine (stick)

Nondairy creamers

Shortening

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