Avoid all foods that contain hydrogenated and partially hydrogenated oils. These are vegetable oils that do not offer any nutritional value and almost always contain Trans fats.
Most margarines, all deep fried foods, anything containing vegetable shortening room, most packaged snack food and prepared food as well as commercially baked goods.
Try to avoid commercial oils that, in clear plastic bottles, they are refined contain chemical solvents as well as bleaches and deodorizers. This is done to extend the shelf life as long as possible.

Canola oil which is used in most commercial cooking and packaged goods has a very high sulphur content that develops mould and goes rancid very easily. Due to the large amount of processing and heat used the original good fats in canola oil are transformed into Trans fatty acids.



Always look for high quality unrefined oils. Keep in mind these oils may cost a little more but you don’t necessarily need to use as much and the health benefits are huge and far outweigh. Always read labels and look for “unrefined” and “first cold pressing”. Most good oils will come in darker bottles that will not allow sunlight to penetrate the oil.
Butter is OK in your diet in moderation but try to make sure it is organic as it holds so many properties in place. When cooking try mixing extra virgin olive oil in with the butter as this works very well. Extra virgin coconut oil is another great fat to use in baking it can also be used in conjunction with butter.


Fats in lipids are what transport fat soluble nutrients such as vitamin A, D, E and K. They are the single most important component of all cell membranes within the body and protect vital organs in the body from trauma and temperature by providing padding and insulation. Brain tissue and its function are in need of fats and cannot function to its maximum potential without good quality fats.


These fats are considered to be “bad fats” as they are said to raise cholesterol levels as well as blood pressure. When these fats are taken in moderation however they can be properly utilized in the body for the many functions of fats. They’re highly stable and form a solid or semi solid fat at room temperature. Our body naturally makes these fatty acids from carbohydrates taken in by the diet. The main sources are from animal fats, milk, cheese and tropical oils.


These fats are considered to be the “good fats” but proper care must be taken when storing and utilizing them. They are very susceptible to damage by oxygen, light and heat. These fats are divided into two categories; mono & polyunsaturated. These fats reduce inflammation, prevent tumour growth and help make up healthy levels and quality of triglycerides which are the storage form of fat within our body. They also provide flexibility to cell membranes and allow our cells to communicate with their surroundings. Main sources are found in nut and seed oils, chicken fat, salmon, mackerel, trout, tuna, beans along with many others.

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