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Heart-Smart Fats, Spreads, and Dressings

When purchasing fats, remember to stick with predominantly unsaturated ones. Also, opt for the reduced-fat or fat-free versions of the original dressings and spreads. You'll substantially cut down on your fat intake (and they're usually lower in calories, too).

Here's a master list to select from:

Monounsaturated Others that May Come in Handy
Olive oil Nonstick cooking sprays
Canola oil Fat-free and low-fat salad dressings
Low-fat dips, soft-tub margarines (regular and reduced fat)  
Plant sterol and stanol spreads  
Butter substitutes (sprays or granules)  
Low-fat mayonnaise  
Soy mayonnaise  
Natural peanut butter  
Almond butter  
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Excerpted from The Complete Idiot's Guide to Total Nutrition © 2005 by Joy Bauer. All rights reserved including the right of reproduction in whole or in part in any form. Used by arrangement with Alpha Books, a member of Penguin Group (USA) Inc.

To order this book visit the Idiot's Guide web site or call 1-800-253-6476.


September 1, 2014



Don't forget to hydrate! Forego sugary juices and sodas and pack a bottle of water in your child's lunch. If your child likes a little more flavor, spice it up with lemon, lime, cucumbers, or fresh fruit.


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