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Step 1
Avoid dairy based fats like cream, cream cheese and sour cream. Many margarine products also contain lactose so read the label. If it contains whey then it also has lactose. Also be careful of butter flavored cooking sprays and butter flavored shortenings, as these fats can also contain lactose.
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Step 2
Select a high quality olive oil. Olive oil is one of the best oils to add to your diet and it can actually reduce your risks for certain heart diseases. It is also a good source of omega-3 fatty acids and monounsaturated fats. Olive oil also contains 93 percent of your daily allowance of Vitamin E and 59 percent of your daily allowance of Vitamin K.
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Step 3
Pick a vegetable oil based on what you want to cook. Each vegetable oil has its own taste and smoking point. Peanut oil, for example, has a high smoking point and makes a great oil to deep fat fry in. Some of the other vegetable oils that you can select from include safflower oil, soybean oil, palm oil and rapeseed oil.
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Step 4
Use animal fats sparingly. Non-dairy animal fats are lactose free, as is butter, however, they contain saturated fats so you need to use them sparingly. For example, you can use bacon drippings to flavor a special holiday dish. Some of the animal fats you can cook with include lard, bacon grease and suet.
