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Canola, olive and peanut oils (along with harder-to-find al- mond, hazelnut and avocado oils) all are classified as monounsatu- rated fats, says Connie Bussard, a freelance registered dietitian. While canola is the least saturat- ed of any fat (6 percent), it's still a monounsaturated fat, equal in calories to other fats. "There seems to be some re- search that if you use more mo- nounsaturated fats, it keeps your cholesterol lower," says Bussard. `But the evidence isn't all that clear that among the monoun- saturateds, canola is best." Polyunsaturated oils include corn, soybean, sunflower, safflower and cottonseed oils. Saturated fats are those of animal origin, such as butter, the fat in cream and milk fat in poultry and meat. The exception to the vegetable- oil-is-better rule is tropical oils (co- conut, palm and palm kernel oils). While they are vegetable oils, they are highly saturated, like animal fats. That's good for food manufac- turers because saturated fats take a long time to go rancid and stale, but it's bad for consumers because saturated fats in the diet boost blood cholesterol. • Thin people can eat all they want and not gain weight. That's simply not true, even though it may appear to be so, says Ms. Bussard. "Skinny people have a natural selection of lower-calorie food," she adds. 'They eat only when they're hungry, stop when they're full and often leave food on their plates and think nothing of it. "They may or may not have a higher metabolism, but even if they do, it's only slightly higher." In taking diet histories from the spouses of thin people, Ms. Bus- sard has found the internal cues of when and what to eat seem to be different in those who suc- cessfully control their weight. • Chicken is a smarter choice than beef . That depends on the breeding of the animal, nutritionists say. Chicken fried to a crunch or smothered in gravy might be higher in calories and fat than a trimmed steak. Some people think red meat is not part of a healthy diet. The key is to choose lean cuts and modest portions. • Taking vitamins and min- erals gives you more energy. "As a nutritive substance, vit- amins and minerals are enablers," says Ms. Bussard. 'They help the chemical process. It's the carbo- hydrates, protein and fat that give you energy." There's another aspect to tak- ing vitamins, however. "If people want to feel better, sometimes that perceived effect is enough to make a difference." • The best way to lose weight is to diet. A diet, say Ms. Bussard, is a way to lower calorie intake. 'The best way to keep weight off is to make a lifestyle change. A lifestyle change is one of those things you have to keep working at. "Finally you reach a point where when you do different eat- ing—slipping back into the old habits—your system isn't used to it anymore." • Drinking a diet cola with a chocolate chip cookie de- feats the purpose. On the contrary, Ms. Bussard thinks switching from regular cola to sugar-free might be wise if you're a person who consumes a lot of soda. "You have to fit whatever you eat into your overall daily intake," says Ms. Bussard. "It's the same as eating fat-free pastry. It has a place, but it isn't without calories." For overweight people who need to lose weight and keep it off, fat-free pastries may be too tempt- ing. Myth or wisdom? Snacking's bad... For people who have never had a weight problem, but need to low- er their fat because of cholesterol, fat-free products might be the way to do it. Ms. Bussard looks at artificial sweeteners the same way: "There's a place for them, espe- cially with diabetics, but they're not an edge to losing weight. Soda has surpassed coffee as the national beverage choice. "Switching to a diet beverage may be a first step if you want to manage your weight," says Ms. Bussard. • Oat bran is still the best way to lower cholesterol. While the world still talks about oat bran, it's really soluble fiber that lowers cholesterol. The MYTHS page 52