Fat Guide Which to eat and which to avoid www.BostonFunctionalNutrition.com Avoid Choose Smart C hoices Vegetable Oils & Trans Fats -Extra-Virgin Olive oil -Fatty fish (generally, cold Refined Vegetable Oils Include: (cold pressed is best) water fish) -Vegetable oil -Coconut oil (virgin, -Fish oil supplements -Cottonseed oil extra virgin or refined) -Flaxseeds and Flaxseed Oil -Soybean oil refined coconut oil is still -Chia Seed -Safflower oil good quality fat and has -Walnuts and Walnut Oil -Sunflower oil no coconut taste to it (walnut oil should only be used -Peanut oil -Palm Oil for drizzling not cooking) -Canola oil -Butter* -Extra-Virgin Olive Oil (cold- -Grapeseed oil -Lard/Tallow* pressed is best) -Margarine (and butter-like -Fresh, pasture-raised meat spreads) *from grass-fed, pastured -Seafood -Fried foods animals -Whole eggs (eat that yolk!) -Full-fat dairy products* Refined vegetable oils are cheap, -Nuts, seeds, and nut butters processed oils that are prevalent in -Avocados processed and packaged foods. -Coconut oil They are pro-inflammatory and should be limited. *from grass-fed, pastured animals Trans Fats Include: -Hydrogenated oil -Partially hydrogenated oil -Mono- and di-glycerides Trans Fats are commonly found in margarine, shortening, fast foods, baked products, packaged foods, peanut butter and microwave www.BostonFunctionalNutrition.com popcorn (and most definitely, Ayla Withee, MS, RDN, LDN movie theater popcorn!).