Fat Exchanges

Fat Exchanges

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**Mono-unsaturated Fats**
5 g Fat		45 Calories
Avocado Oil (canola, olive, peanut) Olives black green, stuffed Nuts almonds cashews mixed (half peanuts) peanuts pecans Peanut butter, old fashion (smooth or crunchy) Sesame seeds Tahini		1/8 medium (1 oz) 1 tsp 8 large 10 large 6 nuts 6 nuts 6 nuts 10 nuts 4 halves 2 tsp 1 Tbsp 2 tsp		1/8 medium (30 g) 5 ml 8 large 10 large 6 nuts 6 nuts 6 nuts 10 nuts 4 halves 10 ml 15 ml 10 ml

**Poly-unsaturated Fats (Omega-3)**
5 g Fat		45 Calories
Canola (Rapeseed) oil Chia seeds Cod Liver oil Fish oil Flaxseed oil Flaxseeds Flaxseed meal Hemp oil Hemp seeds		1 tsp 2 tsp 1 tsp 1 tsp 1Tbsp 1.5 Tbsp 1 tsp 1 tsp 2.5 tsp		5 ml 10 ml 5 ml 5 ml 15 ml 22 ml 5 ml 5 ml 12 ml

**Poly-unsaturated Fats (Omega-6)**
5 g Fat		45 Calories
Mayonnaise reduced fat Nuts (walnuts, English) Oil (corn, safflower, soybean) Salad dressing reduced fat Seeds (pumpkin, sunflower)		1 tsp 1 Tbsp 4 halves 1 tsp 1 Tbsp 2 Tbsp 1 Tbsp		5 ml 15 ml 4 halves 5 ml 15 ml 30 ml 15 ml

**Saturated Fats**
5 g Fat		45 Calories
Bacon Butter whipped reduced fat Chitterlings, boiled Coconut, Oil Coconut, shredded Cream (half & half) Cream cheese reduced fat Grease Lard Peanut Butter, with palm oil (smooth or crunchy) Sour cream reduced fat		1 slice (20 slices / lb) 1 tsp 2 tsp 1 Tbsp 2 Tbsp (1/2 oz) 1 tsp 2 Tbsp 2 Tbsp 1 Tbsp (1/2 oz) 2 Tbsp (1 oz) 1 tsp 1 tsp 2 Tbsp 3 Tbsp		1 slice (44 slices / kg) 5 ml 10 ml 15 ml 30 ml (15 g) 5 ml 30 ml 30 ml 15 ml (15 g) 30 ml (30 g) 5 ml 5 ml 30 ml 45 ml

**Trans Fats**
5 g Fat		45 Calories
Margarine (bottle, stick, tub) lower fat (30-50% veg oil) Peanut butter, partially hydrogenated (smooth or crunchy) Shortening		1 tsp 1 Tbsp 2 tsp 1 tsp		5 ml 15 ml 10 ml 5 ml

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