What fats and oils should I eat most often?

Intermountain Registered Dietitians on behalf of Intermountain Healthcare

Nutrition & Dietetics

Most often you should eat:

Margarine that is “trans fat free"
Monounsaturated oils: peanut, olive, or canola oil
Polyunsaturated oils: safflower, sunflower, soybean, or corn oil

Occasionally you may eat:

Margarine that is not “trans fat free” (still look for liquid)

vegetable oil as the first fat ingredient)

Avoid or eat sparingly:

Cottonseed, palm, or coconut oil
Regular mayonnaise
Lard or solid shortening
Butter

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.

Fats and Weight Loss

Fats are often a buzzword when it comes to weight loss, and not for a good reason. Many diets caution that you steer clear of fats to lose the weight. But this isn't always the case. A complete and effective diet plan will include healthy, unsaturated fats that feed your brain and quell your appetite. Steer clear of saturated fats, which tend to be full of the empty calories that cause weight gain. For more tips on the relationship between weight loss and fats, read the expert answers below.

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