Some of these foods are high in vitamins A or E, but all are high in fat and calories.

No more than a total of 5-8, depending on your caloric needs.1 tsp. vegetable oil or regular margarine

2 tsp. diet margarine

1 Tbsp. salad dressing

2 tsp. mayonnaise or peanut butter

3 tsp. seeds or nuts

1/8 of medium avocado

10 small or 5 large olives

Vegetable oils and margarine with no more than 2 grams of saturated fatty acids per tablespoon - canola, corn, olive, safflower, sesame, soybean, sunflower.

Salad dressings and mayonnaise wih no more than 1 gram of saturated fatty acids per tablespoon.

Use fats and oils sparingly and use the ones lowest in saturated fatty acids and cholesterol.

Use hydrogenated shortening sparingly and choose those made from vegetable fat. They are lower in saturated fatty acids than those made from animal/vegetable fat blends.

Use cooking styles that add little or no fat to food, and ask for them when eating out.

Replace saturated fats with more healthful substitutes. For example, when your own recipe calls for butter, lard, bacon, bacon fat or chicken fat, use margarine that contains no more than 2 grams of saturated fatty acids per 1 tablespoon, or unsaturated vegetable oil.