Because all types of fats are high in calories, cut back in this area if you are overweight. Use the unsaturated fats more often but use them in moderation. Decrease coconut oil, palm oil, butter, lard, bacon fat, shortening, dressings made with egg yolk, cheese, sour cream, whole milk, coconut and chocolate. Choose unsaturated oils like sunflower, safflower, sesame, soybean, corn, olive and canola oil, margarine or shortening made with the unsaturated oils listed above, light or diet margarine, salad dressing made with unsaturated oils listed above, reduced-fat mayonnaise, seeds and nuts like peanut butter or other nut butters, cocoa powder, olives and avocado. Make Snacks Count.
Snacks can be okay.
You may even need to snack to get all the energy and nutrients you need to grow, especially if you do a lot of sports activities. Choose snacks from all of the food groups to help you get the nutrients you need. Decrease ice cream and frozen treats made with ice cream and whole milk, store bought high fat cookies, cakes, cream pies, donuts or chocolate candy. Choose fruit drinks, lemonade, fruit punch, sherbet, sorbet, fruit ice, popsicles, low fat cookies, cake pie, pudding, plain popcorn, pretzels, gingersnaps, fig bar cookies, angel food cake, jello, candy corn, gum drops, hard candy and jelly beans.