Dietary fats are classified as either solid fats (butter, margarine, shortening, fats from meat or poultry, or lard), or oils (from vegetables, nuts or seeds). While all fats and oils include saturated and unsaturated fatty acids, there are higher levels of saturated fats and trans fats in solid fats--the types that can increase total cholesterol, raise "bad" LDL (low-density lipoprotein) cholesterol, and lower "good" HDL (high-density lipoprotein) cholesterol.
Oils, on the other hand (like the proteins fish, nuts, and seeds) are higher in monounsaturated and polyunsaturated fats. (The exceptions are coconut oil and palm kernel oil, which are high in saturated fats and should be minimized like solid fats.) Even though oils in general are a healthier option than solid fats, some types of oils are preferable to others. Many oils contain high levels of trans-fatty acids--natural fat molecules that are found in animal fats and that are also created in the oil hydrogenation process. Trans fats are as detrimental to the heart, arteries and overall health as saturated fats. Your healthiest choices are extra-virgin olive oil, expeller-pressed canola oil, flaxseed oil, hempseed oil, and walnut oil. Others--including corn oil, safflower oil, sunflower oil, soybean oil, and vegetable oil--are not as healthy as olive oil and the others listed because of the amount of trans fat they contain. They are, however, still a better option than solid fats.
Other sources of fat in the diet include mayonnaise and most salad dressings. Because oils and fats are high in calories, they should be consumed in very small amounts. With about 120 calories per tablespoon, the dressing alone on a large chef salad or Cobb salad could account for well over half a day's total recommended calories!
Quick, healthy meals
Don't fall back on fast foods just because schedules in your household are jam-packed and leave little time for meal preparation. Many natural foods can be prepared quickly and easily. With convenient Frontier and Simply Organic mixes, for example, you can serve up healthy, nutritious, organic meals in just minutes. Here are some of our snack and mealtime mixes to help you put delicious natural meals on the table in no time at all:
Dip and Salad Dressing Mixes: French Onion Dip Mix, Onion Soup & Dip Mix, Ranch Dip & Dressing Mix, Picante Mexicana, Salsa Mix
Dried Bean Flakes & Mixes: Black Bean Flakes, Fiesta Black Bean Mix, Pinto Bean Flakes, Refried Pinto Beans Mix, Falafel Mix
Gravy and Sauce Mixes: Beef-Flavored Gravy Mix, Chicken-Flavored Gravy Mix, Mushroom Sauce Mix
Soup & Broth Mixes: Beef-Flavored Broth Powder, Chicken-Flavored Broth Powder, Vegetable-Flavored Broth Powder, Instant Chili Soup Mix, Cream of Chickenless Soup Mix, Cream of Mushroom Soup Mix, Onion Soup & Dip Mix, Cheddar Cheese Soup Mix, Hearty Stew Soup Vegetables Blend, Tomato Soup Mix
Soyfoods: Simply Soy Burger Mix, Roasted Soy Nuts, Soy Textured Protein, Meatless Taco Filling Mix
Chili Seasoning Mixes: Mild Chili, Spicy Chili, Veggie Chili
Dip Mixes: Creamy Dill Dip Mix, Guacamole Dip Mix, Ranch Dip Mix, French Onion Dip Mix
Gravy and Sauce Mixes: Brown Gravy Mix, Roasted Chicken Gravy Seasoning Mix, Roasted Turkey Gravy Seasoning Mix, Bearnaise Sauce Mix, Hollandaise Sauce Mix, Mushroom Sauce Mix
Southwest Seasonings: Fajita, Fish Taco, Southwest Taco
Pasta Sauce Mixes: Alfredo, Garlic, and Sweet Basil Pesto
Salad Dressings: Classic Caesar Dressing, Garlic Vinaigrette Salad Dressing, Italian Salad Dressing, Ranch Salad Dressing.
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» A Guide to Healthy Eating
» Vegetables & Fruits
» Dairy & Protein
» Fats & Quick Healthy Meals
» Healthy Substitutions