OLIVE OIL...

Extra virgin olive oil is high in "good" monounsaturated fat--the kind of fat that can help lower LDL cholesterol--but it also has about 477 calories and 54 g of fat per 1/4 cup. If you don't measure the amount of oil you use to sauté, grill, broil, or roast, you can end up with way more than you need.

The healthy move: When grilling or broiling, use a pastry brush or nonaerosol pump to lightly glaze food with oil.  If you're making a stir-fry, wipe a paper towel dipped in olive oil around the wok before adding ingredients--or better yet, use a nonstick skillet. We are big fans of the “spays”!