All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

Jams

Jicama

Juices

Kale

Kiwis

BUTTER AND MARGARINE

Typical serving size:

1 pat (5 g)

HOW THEY HARM

High cholesterol

Obesity

WHAT THEY HEAL

High cholesterol

Bones and teeth

Skin

Used sparingly, both butter and margarine can be incorporated into a healthful diet
Butter is made from animal fat, and contains cholesterol and saturated fat, which can contribute to the risk of heart disease
Margarine, made from vegetable oils, was created as a more healthful alternative
But some margarines contain trans fats, which have also been shown to have adverse effects on cholesterol levels and heart health
So look for trans fat–free margarines, and use them sparingly
Old School Opting for margarine instead of butter is a much healthier decision, saving lots of calories

Butter and margarine have about the same calories

Health Benefits

Helps lower cholesterol
Just 2 Tbsp (30 mL) of margarine with plant sterols added are needed per day to reduce blood cholesterol

Strengthens bones and teeth
Vitamin D, added to many margarines, helps strengthen bones and teeth

Keeps skin young
Essential fatty acids found in most margarines protect against dermatitis
They may also lower the risk of heart disease and stroke

Health Risks

Obesity
Butter and margarine are high in calories, all of which come from fats, which increases the risk of obesity, heart disease, cancer, and many other diseases
High cholesterol
The fat in butter is mostly saturated, which is presumed to raise blood cholesterol levels more than other types of fat
Similarly, some studies suggest that trans-fatty acids in some margarine raise LDL cholesterol and lower HDL cholesterol, increasing risk of heart disease

Allergies

Keep butter and margarine well chilled and you’ll be able to spread less on the bread

Mix soft-tub margarine with mashed roasted garlic and chopped basil for a savory topping

Buying Tips

When buying margarine, look for brands that are trans fat–free with as little saturated fat as possible
Opt for light tubs or sticks made from blended oils like canola, olive, or soybean

If you’re concerned about high cholesterol, look for products with added plant sterols

If you want to cook with it, check for the warning “not recommended for frying or baking
”

Storing Tips

Butter and margarine can turn rancid, so store away from light, heat, and air

Don’t store butter at room temperature
For easier spreading, leave butter outside of the refrigerator for about 15 minutes

Keep butter in vapor proof containers, because it can quickly absorb odors from other foods

Butter will stay fresh for about 2 weeks when stored in a refrigerator

To freeze butter, place in a vapor proof freezer package
This will prevent freezer burn and other odors from seeping into the butter

Frozen butter will keep for up to 9 months

QUICK TIP:

Lose the fat, keep the flavor

A teaspoon of butter imparts as much flavor as a tablespoon, with one-third the fat

Reduce the amount of butter or margarine you need to use by boosting its flavor with herbs, spices, or low-fat ingredients
For example, top baked potatoes with chives and blended fat-free cottage cheese
When making cakes, to cut the amount of butter or margarine by one-third to one-half, add about ½ cup (118 mL) of applesauce for moisture
Top whole grain breads with fruit preserves