FOOD FACTS:

Telling the GOOD from the BAD!

Generally getting 30% of your daily calories from fat because some fats are not only good but essential. How do you tell the good from the bad?

Fats come in three different forms - polyunsaturated, monounsaturated and saturated - each of which should make up roughly one - third of your daily fat calories. The polyunsaturated fats called essential fatty acids and omega - 3 fatty acids are "good" fats, as are monounsaturated fats. Saturated fats and trans-fatty acids are "bad"fats.

To reduce unhealthful fats in your diet, try these tips:

Choose softer forms of margarine and butter (tub or liquid squessze instead of sticks), since they have the least amount of trans fats. Try jams and low-fat cream cheese on toast, and salsa on baked potatoes.

Instead of using cream and nondairy creamer, opt for low-fat or skim milk in your tea and coffee.

Use liquid vegetable oil when possible. Try olive oil at the table; use canola or corn oil when cooking.

Avoid fast-food french fries. They generally contain hefty amounts of trans fats.

Read nutrition labels. They don't list trans fats, but if you see "hydrogenated" or "partially hydrongenated" with a vegetable oil, you're dealing with trans fats.

Check out the recipes I've listed in the "Recipes" section for healthy dinner options.