Nutrition Guide

Oils and Dressings. Most vegetable oils and many salad dressings are high in good fats and low in bad (saturated) fats, but watch portion size to manage calories.
nutrition information
Mayonnaise
Mayonnaise
Light, reduced-fat and fat-free varieties cut calories and fat by at least half compared to regular mayo. Many also contain omega-3 fatty acids, which may help benefit heart health. Spread a bit on sandwiches or mix into coleslaw and other veggie-based salads.
Salad Dressing
Salad Dressing
Drizzle flavor on your salad greens or use to marinate meats. Two tablespoons of dressing is a serving, so watch portion size. Calories range from about 10 to 150 per serving, depending on the variety. Trim fat and calories with low-calorie, light, reduced-fat or fat-free dressings.
Vegetable Oil
Vegetable Oil
Most provide polyunsaturated or monounsaturated fats, which may help promote normal blood cholesterol levels. All oils contain about 120 calories per tablespoon, so watch portion size. Try non-stick cooking sprays to coat pans.