Substitution List Topic: Fats

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Fats Category

All fats are not equal. The healthiest fats come from fatty fish, olives and olive oil, nuts and nut oils, and seeds. 

1 fat = 5 grams of fat and 45 calories tsp. = teaspoon; Tbsp. = Tablespoon

  • 1 tsp. butter
  • 1 tsp. oil: canola, olive, peanut, safflower, soybean, etc.
  • 1 tsp. margarine or mayonnaise
  • 1 Tbsp. "light" butter or mayonnaise
  • 1 tsp. salad dressing
  • 1 Tbsp. "light" dressing
  • 2 tsp. peanut butter
  • 1 Tbsp. cream cheese
  • 2 Tbsp. reduced-fat cream cheese
  • 3 Tbsp. nonfat cream cheese
  • 1 Tbsp. regular sour cream
  • 3 Tbsp. low-fat sour cream
  • 8 olives
  • 1 oz. of avocado (although a vegetable, avocado is quite high in (healthy) fat; so enjoy sparingly)

All nuts are high in fats, but they are healthy fats and are also good sources of protein and fiber. Be mindful of the serving size, (usually one ounce) and read the label to see how many pieces equals one ounce: An approximate calorie count:

  • 23 almonds, 18 cashews (170 calories)
  • 20 whole peanuts in the shell (160 calories); 1 oz shelled peanuts (160 calories)
  • 19 pecan halves (200 calories)
  • 49 shelled pistachio nuts (160 calories)
  • 14 walnut halves (190 calories)
  • 21 hazelnuts, 6 Brazil nuts (190 calories)

Like nuts, seeds are high in unsaturated fat, mainly polyunsaturated oil:

  • Sesame seeds, 1 Tbsp (90 calories)
  • Sunflower seeds, shelled, 1 Tbsp (50 calories)

Herbs & Spices

Dried spices and herbs may be used in place of fresh. If your shopping list calls for fresh, and it's unavailable, use dried 1/4 tsp. dried to 1 tsp. fresh. All seasonings may be used in unlimited amounts; however, if you're sodium sensitive and need or want a lower sodium diet, make sure your dried herbal seasonings and spice mixes are sodium-free.

Canned Soups

We recommend canned soups that contain 3 grams or less of fat per serving, and approximately 500 mg. or less of sodium per serving. Some healthy choices include Healthy Choice, Health Valley and Campbell's Healthy Request soups.