Label Reading Guideline:
Margarine: liquid oil should be the first fat ingredient listed
Servings Per Day:
4 or 5
1 teaspoon vegetable oil
1 teaspoon margarine
1 teaspoon regular mayonnaise
3 teaspoons light or low fat mayonnaise
1 tablespoon regular salad dressing
2 tablespoons light or low fat salad dressing
- When eating in a restaurant, always ask for the salad dressing on the side.
- Use light or low fat mayonnaise in dishes like tuna salad or potato salad.
- Vegetable oil, mayonnaise and salad dressings are the best sources of unsaturated oil. Margarine is the least beneficial. Limit the servings of margarine to 2 or less per day.
Note: Fat-free salad dressings tend to have additional sugar and sodium in them.