Monounsaturated fat 
 Olives, olive oil and olive based margarine 
 Canola oil and canola based margarine 
 Sunflower oil 
 Peanut oil 
 Sesame oil 
 Avocados 
 Olives 
 Nuts – almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews 
 Peanut butter 
Polyunsaturated fat 
 Soybean oil 
 Corn oil 
 Maize oil 
 Cottonseed oil 
 Sunflower oil 
 Soy bean oil 
 Sunflower, sesame, and pumpkin seeds, flaxseed 
 Nuts walnuts, pine nuts, brazil nuts 
 Oily fish- salmon, tuna, mackerel, herring, trout, sardines 
 Soymilk 
 Tofu 

Saturated fat 
 High-fat cuts of meat (beef, lamb, pork) 
 Chicken skin 
 Full fat milk, cheese, yoghurt and ice cream 
 Butter 
 Cheese 
 Palm oil 
 Coconut, coconut cream and milk 
 Baked goods 
 Deep-fried foods 
 Potato and corn chips 
 Chocolate 
 Copha 
 Lard 

Trans fat 
 Hydrogenated or partially hydrogenated vegetable oil 
 Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough 
 Packaged snack foods – crackers, microwave popcorn, chips 
 Deep Fried foods 
 
Information sourced from www.helpguide.org 

 

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