Trans Fats
Also known as hydrogenated or partially
hydrogenated oils, these fats are
categorically and entirely unhealthy and
linked to cardiovascular disease, diabetes
and even cancer. Found in foods such
as baked goods, vegetable shortenings,
margarine, snack foods, processed foods
and fried fast foods, there is universal
agreement these fats should be avoided at
all cost.

Saturated Fats
By definition, these fats are “saturated”
with hydrogen atoms and are solids at
room temperature. Examples include
butter, coconut or palm oil, animal
fats and full-fat dairy. Saturated fats
have been falsely linked to disease and
subsequently feared, however, science
is now proving otherwise. They are
rich in fat-soluble vitamins (A, D, E and
K), can increase good cholesterol, have
anti-viral and anti-bacterial properties,
and provide satiety and flavor to foods.

Saturated fats are also heat resistant,
meaning fats such as butter and coconut
oil are preferred for high-temperature
cooking (i.e., grilling, roasting and
broiling). Pleas
Pleas e
Imme e Proof
Imme
d e to 703-318-5509
d
iately Return Proof i by at Fax
l y
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or Email to Production@theFAMILYmagazine.com
The information provided is for education only and is not intended for the
Cooking fats/oils recommended to
promote optimal health:
treatment or prevention of disease, nor should it be used as a replacement
for seeking medical treatment.

Check One:
Organic Butter or Ghee
❏ Okay As Is Coconut Oil
Approved Avocado
by: Oil
Jaime Coffey Martinez, MS RD is a registered clinical and integrative
dietitian who practices in the DC area and is owner of Nutrition CPR,
LLC (http://www.nutritioncpr.com) a nutrition consulting company
providing both one-to-one nutrition coaching and corporate nutrition and
Nut Oils
_________________ Extra Virgin Olive Oil
Needs Changes
❏ Flax
Seed Oil (Do not heat)
(Mark changes on ad)
wellness programs. Jaime coaches her clients on the importance of choosing
real, nutrient dense foods that will nourish the body, optimize health and
help clients achieve their personal goals.

Date Sent:
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AE: JT
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