Right chices in fats

Make the right choices!
Good fats can be incorporated into a healthy diet, but it's important to know where to get them (and how to avoid the bad fats). This month (and from now on), use this guide to decide which types of foods you should eat and what to look for in the store. Choose more foods from the "Good Fats" categories and minimize choices from the "Bad Fats" category:

GOOD FATS
Monounsaturated and polyunsaturated fat:

Peanuts
Almonds
Cashews and most other nuts and seeds
Avocados
Corn
Soybean
Sunflower oils
Fish and seafood
Mayonnaise

BAD FATS
Saturated fats:

Red meat
Whole milk
Cheese
Butter
Ice cream
Coconut milk and oil
Chocolate and cocoa butter
Palm oil

Trans fats:

Partially hydrogenated vegetable oils
Many margarines and shortenings (always read the label to find out)
Many deep-fried and fast foods
Many store-bought baked goods

—By Chris Wharton, Ph.D., research associate at the Rudd Center for Food Policy and Obesity at Yale University