Food List
These oils have the most nutrition for the lowest cost. Try cooking with the oils listed here to get a healthy dose of omega-3 fats and the antioxidant vitamin E.


canola oil*
corn oil*
olive oil**
peanut oil
safflower oil**
soybean oil*
sunflower oil**

* Looking to avoid GMOs? Check prices for organic.

** Use these oils to give a flavor boost to salad dressings. Or mix 1 part with 9 parts of cheaper cooking oil for great flavor and nutrition at a lower price.

Skip solid and trans fats. If it's solid at room temperature or the label says trans fats, beware. Limit these fats for heart health. Remove chicken skin. Eat less beef, pork, cheese, lard, butter, stick margarine, shortening and foods with partially hydrogenated oils.


Top tips

Top whole-grain toast with peanut or almond butter, add sliced banana if you like. Or spread hummus (see recipes), black or pinto bean dip or avocado on top.

Make your own cooking spray with a spray bottle and your favorite oil. You'll use less oil and save money.