Healthy Fats
Fats and oils for cooking
• Olive
• Butter
• Peanut (especially good
when used with small
amounts of antioxidantrich
sesame oil)
• Bacon fat
• Coconut
• Palm oil
• Macadamia nut
• Avocado
• Hazelnut
• Lard
• Duck and goose fat
Oils for dressings and dips
• All of the above cooking
oils
• Walnut
• Flax
• Sesame
• Wheat germ
Toxic Fats
Avoid these oils:
• Canola oil
• Corn oil
• Soy oil
• Cottonseed oil
• Sunflower oil
• Safflower oil
• Grapeseed oil
• Rice bran oil
Avoid these foods if they contain any vegetable oil:
• Chocolates (look for cocoa butter or milk fat. Dove, Hershey’s, and most organic chocolates use healthier fats)
• Salad dressings (dressings are super easy to make anyway, see Rules)
• Cookies (look for butter) • Granola (look for coconut or olive oil)
• Breakfast cereal (this eliminates most boxed cereals, see the breakfast menu in the appendices)
• Bread (most commonly used vegetable oils for bread making are canola and soy. Look for breads made with healthier oils or no oil)