You have about a dozen choices and there's so much conflicting information about which

oils to choose that we've made this video to help you understand which are the healthiest

and which are the worst.

Oil is a form of fat, and children and adults need it in their diets for digestion, energy

and to absorb vitamins. Fats provide cushioning for vital organ systems, help regulate body

temperature and help proteins do their job. But all oils are not created equal. We recommend

three healthy oils: olive oil, canola oil and soybean oil.

Olive oil is rich in antioxidants, and has been shown to reduce levels of obesity. Extra

virgin is the best-tasting and purest type of oil. Because olive oil costs more, we recommend

that you use it for cold dishes such as dressing, pasta, hummus, and for dipping bread. Our

second favorite is canola oil, made from the crushed seeds of the canola plant. It has

the lowest saturated fat content, and is cheaper than olive oil, and closer to it in nutritional

value.

Our third favorite, soybean oil, is extracted from the soybean. It has a higher smoke point,

lots of health benefits, and it can be used in baking and cooking. Just make sure you

buy unrefined soybean oil that has no trans fat.

Other heart-healthy oils include those from plants: almond oil, sunflower oil, grapeseed

oil, peanut oil, walnut oil and sesame oil.

Here are oils to avoid: Margarine and shortening, any oil that's partially hydrogenated, palm

oil which contains saturated fat, butter which is also high in saturated fat, and lard, the

big no-no.

Finally, it's best to never deep-fry any food, even fish and vegetables. You don't need the

fat and calories. Stick to sauteing and stir-frying. Subscribe to this channel so you don't miss

any of Quality Catering's new videos on healthy eating for kids.