Monounsaturated fats are found mainly in olive, peanut, and canola oils. Polyunsaturated fats are found mainly in safflower, sunflower, corn, soybean, and cottonseed oils and some fish. Use unsaturated vegetable oils and margarines that list a liquid vegetable oil as the first ingredient on the label. Read nutrition and ingredient labels on food packages to check the kinds and amounts of fat they contain. Limit use of products that contain a large amount of saturated fats.
Examples are nondairy creamers and rich baked products such as pie crust and other pastries.
Most of the added sugars in the typical American diet come from foods like soft drinks, candy, jams, jellies, syrups, and table sugar we add to foods like coffee or cereal. Added sugars in the food groups come from foods such as ice cream, sweetened yogurt, chocolate milk, canned or frozen fruit with heavy syrup, and sweetened bakery products like cakes and cookies. Go easy on fats and sugars added to foods in cooking or at the table - butter, margarine, gravy, salad dressing, sugar and jelly. Choose fewer foods that are high in sugars - candy, sweet desserts, and soft drinks.