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Step 1
Know the overall healthy versus unhealthy categories. The healthy ones typically occur in natural unprocessed foods. The unhealthy ones are those that have been refined, processed or have artificial ingredients.
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Step 2
Avoid saturated fats that are found in butter, whole milk or cream, coconut or palm oils. Also, red meat that are not lean cuts are high in saturated fat. Ice cream is high in saturated fat because of the milk or cream used in making it.
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Step 3
Stay away from products that you know contains trans fat. These fats are artificially made through a chemical process of hydrogenation. They appear in all types of foods such as cookies, crackers, cakes, butter and bread. Many margarines contain trans fat. Some restaurants continue to use trans fat in their cooking.
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Step 4
Eat monosaturated since they are good fat. They are healthy in small amounts and include olive, peanut and canola oil, most nuts, avocados, olives and peanut butter without any hydrogenated oil added.
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Step 5
Look for polyunsaturated fats in oils such as safflower, cottonseed, sesame and soybean. Fish is an excellent source of good fat along with walnuts, soybeans and sesame seeds.
