BREAD SPREAD OR FUNCTIONAL FOOD? CHOOSE MARGARINE WISELY

Margarine was developed as a simple, inexpensive butter substitute in the late 1800's. Today dozens of spreads are available in the supermarket with many brands claiming health-promoting nutrients like extra calcium and vitamin D, added fish oil, etc. A margarine is called a spread when it contains too little oil to qualify as a "margarine".

Confused? It's no wonder...

Here's the Spread Sense you need!

• It is important to eliminate saturated fats and trans fats when you can. Choose spreads and oils that are rich in heart-healthy monounsaturated and polyunsaturated fats. A tablespoon of canola oil or olive oil contains 3-4 times the mono fats as a tablespoon of even the healthiest spread. So consider oil for everyday use; save spreads for those times when a liquid oil just won't do.
• Plant Stanol Spreads (Benecol and Take Control) help lower cholesterol, but only if you use 2-3 tablespoons a day.
• Omega-3 Enhanced Spreads (Smart Balance Omega) contain fish oil, flaxseed oil and canola oil. But the amounts are too small to count. It is better to eat an ounce of walnuts, 1 tablespoon of flax meal or 3 ounces of salmon for your Omega-3s.
• Sprays and Pumps (5 pumps) contain the least calories, saturated fat, ideal for topping vegetables. You can also buy a spray can for oils and fill it with olive oil.
• "Light" tub margarines provide 1/2 the oil and calories of regular versions. This saves calories and most brands are trans fat free. The first ingredient is water so be aware of this when cooking with them.
• Avoid stick margarines entirely. Hydrogenated fats (trans fats) are the main ingredient.
• Watch for insignificant additions like yogurt and vitamins, which are best gotten elsewhere.

• Canoleo
• Fleischmann's Light
• Fleischmann's Olive oil
• I Can't Believe It's Not Butter, Light (and Spray)
• Promise, Light
• Shedd's Spread Country Crock, Light (and Omega 3 Plus)
• Olivio Buttery Spray
• Benecol
• Take Control