Importance of well balance diet:

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.

By eating BUTTER AND MARGARINE you will have the following benefits.

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