加拿大政府给建议：一图看懂哪些食物最健康

These foods contain healthy fats:

• nuts
• seeds
• avocado
• fatty fish
• vegetable oils
• soft margarine

These foods contain saturated fat:

• fatty meats
• high fat dairy products
• some highly processed foods
• some tropical oils such as palm oil and coconut oil

The type of fat you include in your eating pattern matters. Here are some ideas to eat more healthy fats and less saturated fat.

Try different types of fatty fish such as:

• trout
• salmon
• herring
• mackerel

When preparing foods, use oils with healthy fats, such as:

• corn
• olive
• canola
• peanut
• sesame
• soybean
• flaxseed
• safflower
• sunflower

Include small amounts of nuts as a snack.

Try nut butters such as peanut, almond or walnut.

Try pumpkin or sunflower seeds. Toast them for a snack or add them to salads.

Make your own salad dressing with canola, olive or flaxseed oil. Add balsamic, rice wine or other vinegars. Flavour with lemon juice, dry or Dijon mustard, garlic and herbs.

Limit the amount of foods containing saturated fat, such as:

• cream
• higher fat meats
• processed meats
• canned coconut milk or cream
• some frozen desserts like ice cream
• some desserts and bakery products
• most deep fried foods, like French fries
• cheeses and foods containing a lot of cheese

When preparing foods, try to limit the amount of saturated oils and fats like:

• lard
• ghee
• butter
• palm oil
• coconut oil
• hard margarine

Choose lean cuts of meat and skinless poultry. Trim off as much of the visible fat as possible. Drain fat from cooked ground meat. Lean or extra lean cuts of meat can include:

• pork loin
• chicken breast
• sirloin roast or steak
• inside and outside round roast
• lean ground poultry
• wild game such as:
  • deer
  • bison
  • moose
  • caribou

Some processed foods are made with ingredients that are high in saturated fat. Use the food labels to compare products. Choose those with little to no added saturated fat.