Remember, whole grain is best. Fats, oils and sweets Choose fats, oils and sweets sensibly. You need some fat in the food you eat, but certain types of fats increase risk of heart disease. Avoid saturated fats such as animal fats and hydrogenated shortenings. Use olive, canola and peanut oils, higher fat fish and nuts to add unsaturated fats.
All fats are high in calories, so use moderation.
Go easy on salad dressings and mayonnaise to trim calories. Try reduced fat or non-fat substitutes. Use herbs and spices, lemon and seasonings rather than added salt, butter or margarine to boost flavor. Calcium plays a major role in keeping your bones healthy. Try snacking on cheese cubes, yogurt or pudding.