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Make the Switch to Canola and Olive Oil
Elaine Magee, MPH, RD posted:
WHen a recipe calls for melted butter or margarine, as in a chicken saute, brownie, or pancake recipe, you can often substitute canola or olive oil (which one depends on the type of recipe and whether the olive oil flavor would compliment the dish).

Olive oil is highest in monounsaturated fat and contains some important phytochemicals (that come from olives), but it doesn't contribute any of the plant omega-3s. Canola oil is lowest in saturated fat of the cooking oils, contains an impressive amount of monounsaturated fat, and contributes the most plant omega-3s.

* The U.S. Food and Drug Administration (FDA) recently approved a qualified health claim for canola oil that says, due to its saturated fat content, it may reduce the risk of coronary heart disease. (This is according to supportive, but not conclusive, research.) 
* In 2004 the FDA approved a qualified health claim for olive oil regarding a reduced risk of coronary heart disease.

Too much of a good thing?
At 9 calories per gram, you can have too much of a good thing even with smart fats, especially if you are trying to lose some body weight. Switch to smart fats whenever possible, but keep things light: each tablespoon of oil contains around 120 calories.
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