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30 Cards in this Set
- Front
- Back
|
avacado, medium
|
MUFA
2 tbsp |
|
|
nut butters: almond butter, cashew butter, peanut butter (smooth or crunchy)
|
MUFA
1 1/2 tsp |
|
|
almonds
|
MUFA
6 nuts |
|
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brazil nut
|
MUFA
2 nuts |
|
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cashews
|
MUFA
6 nuts |
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filberts (hazelnuts)
|
MUFA
5 nuts |
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macadamia
|
MUFA
3 nuts |
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mixed (50% peanuts)
|
MUFA
6 nuts |
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peanuts
|
MUFA
10 nuts |
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pecans
|
MUFA
4 halves |
|
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pistachios
|
MUFA
16 nuts |
|
|
olives
black green, (stuffed) |
MUFA
8 large 10 large |
|
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margarine: lower-fat spread (30-50% vegetable oil, trans fat-free)
|
PUFA
1 tbsp |
|
|
margarine: stick, tub, (trans fat-free), or squeeze (trans fat-free)
|
PUFA
1 tsp |
|
|
mayonnaise
reduced-fat regular |
PUFA
1 tbsp 1 tsp |
|
|
pine nuts (pignolia)
|
PUFA
1 tbsp |
|
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walnuts
|
PUFA
4 halves |
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oil: corn, cottonseed, flaxseed, grape seed, safflower, soybean, sunflower
|
PUFA
1 tsp |
|
|
oil: made from soybean and canola - enova
|
PUFA
1 tsp |
|
|
plant stanol esters
light regular |
PUFA
1 tbsp 2 tsp |
|
|
seeds:
flaxseed,whole pumpkin, sunflower sesame seeds |
PUFA
1 tbsp |
|
|
tahini or sesame paste
|
PUFA
2 tsp |
|
|
Bacon, cooked, regular or turkey
|
Saturated Fat
1 slice |
|
|
Butter
reduced-fat stick whipped |
Saturated Fat
1 tbsp 1 tsp 2 tsp |
|
|
butter blends made with oil
reduced-fat or light regular |
Saturated Fat
1 tbsp 1 1/2 tsp |
|
|
chitterlings, boiled
|
Saturated Fat
2 tbsp |
|
|
coconut, sweetened, shredded
|
Saturated Fat
2 tbsp |
|
|
coconut milk
light regular |
Saturated Fat
1/3 c 1 1/2 tbsp |
|
|
Cream
half and half heavy light whipped whipped, pressurized |
Saturated Fat
2 tbsp 1 tbsp 1 1/2 tbsp 2 tbsp 1/4 c |
|
|
cream cheese
reduced-fat regular |
Saturated Fat
1 1/2 tbsp 1 tbsp |
