How do I eat less unhealthy

fats?

​

​Healthy fats are monounsaturated fats

(found in olive oil, avocado, almonds,

cashews, pumpkins seeds and sesame

seeds) and polyunsaturated fats (found

in sunflower oil, other plant oils, fish,

flaxseeds and walnuts).

​

• Ex.  Replace coconut oil, butter and

lard for olive and canola oil when

cooking.

• Ex. Replace red meat like beef, ham,

bacon and sausage for fish, beans

and grilled chicken breast without

the skin.

• Ex. Replace whole milk for low or fat

free milk.

• Ex. Replace ice-cream for frozen

yogurt.

• Ex. Use portion control when eating

cheese.

• Ex. Avoid cheese or cream based

sauces.

• ​Ex. When eating in a restaurant get

sauces and salad dressings on the side.