About Oil

Picture from Earth Times news.

When it comes to fats/oils, know this:

1. avoid trans fat
2. limit saturated fat
3. replace with good fats: monounsaturated and polyunsaturated

While cholesterol is a related concern, it is mainly found in animal fats like dairy products, eggs, and meat.  According to the American Academy of Pediatrics, cholesterol is best controlled by limiting animal fat intake (full fat dairy and meat products) and by replacing it with a healthier option (especially fresh fruits and vegetables).

To be on the safe side, I like to choose the good fat wherever possible (meaning the taste, texture, etc aren't negatively affected, see chart below).  It's also great to cut fats out of your diet as much as possible, but Harvard School of Public Health gave this caution: "One problem with a generic lower-fat diet is that it prompts most people to stop eating fats that are good for the heart along with those that are bad for it."

So don't be afraid to use the good!  One easy way to replace the bad is to invest in an oil sprayer.  We have one of these filled with olive oil instead of a non-stick spray.

Here's a chart comparing the pros and cons of some commonly used fats.  I got the fats information from an About Culinary Arts article, and used my price comparison chart for the prices (they will differ a little for you).

	1 T fat	Sat (lo#)	Mono (hi #)	Poly (hi#)	Trans (lo #)	Price Per T	Taste	Qualities	Other
L i q u i d s	Canola Oil	0.9	8.2	4.1	0.0	0.03/T	Mild (keep in fridge if smelling fishy)	Good replacement for melted butter in baking	Use in place of olive oil if olive oil taste is too strong
	Olive Oil	1.8	10.0	1.2	0.0	0.09/T	Strong/ bitter/ fruity	Makes great fresh salad dressing, salsa, bread dip, etc	Can be frozen and used as a solid fat in recipes
S o l i d s	Butter (real unsalted)*	7.2	3.3	0.5	0.0	0.09/T	Savory	Creates a crispy or flaky texture	Natural ~contains cholesterol
	Veg Spread (margarine in tub)*	2.0	5.2	3.8	0.5	0.04/T	Savory	Creates a slightly gooey texture	Probably better for heart than butter
	Coconut Oil	11.8	0.8	0.2	0.0	0.10/T	Sweet	Creates a crispy/ gooey texture	Probably inferior to butter (<see numbers)
	Shortening	3.2	5.7	3.3	1.7	0.03/T	Mild	Creates a very crispy or flaky texture	Should be avoided

For info on oil properties and substitutes in cooking, check out the Cook's Thesaurus.

For Baby: Why are butter and whole milk good for your baby/toddler?  The American Academy of Pediatrics gives this answer: "The early months and years of your child's life are critical for the normal development of her brain and body.  Specifically, she'll need calories from dietary fat for her brain to grow and mature normally."  While dairy fat is good for your baby, it's recommended that whole milk given under the age of 2 be limited to about 16-24 oz a day (American Academy of Family Physicians), simply because the nutrients per serving are less than, say, a serving of vegetables (which may be passed up if the child's belly is filled with milk).

Click here for a more comprehensive comparison by Food & Nutrition.