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Canada Food Guide
Food & Drink
Oil and fats:
• include a all amount 30 to 45 ml (2-3 tbsp) of unsaturated fat each day. This includes cooking, salad dressings, margarine and mayonnaise.
• use vegetable oils like olive and soybean oil.
• choose soft margarines that are low in saturated and teams fats
• limit butter, hard margarine, lard and shortening.