1. How Many Servings are YOU Recommended to Have Everyday?
6 oz
2 ½ Cups
3 Cups
5-5 oz
2 Cups

2. What Fat to Choose? Remember:
Types of Fats:
Monounsaturated Fatty Acids (MUFA):
Lower LDL-cholesterol
(the “bad” cholesterol)
Polyunsaturated Fatty Acids (PUFA):
May lower triglycerides and total cholesterol
Saturated Fat:
Raises LDL-cholesterol (“bad” cholesterol)
Trans Fat:
Raises total cholesterol and LDL-cholesterol (“bad” cholesterol)
Lower the good cholesterol (HDL-cholesterol)
Olive Oil
Canola Oil
Peanut Oil
Remember:
All fat, no matter which kind you use, will be high in calories. So limit oil use to 1 teaspoon per meal.
Flaxseed Oil
Corn Oil
Soybean Oil
Safflower Oil
Sunflower oil
Grape Seed Oil
Vegetable Oil
Coconut Oil
Butter
Margarine