A little butter won't hurt, but stick to margarine or other vegetable oil-based spreads for everyday use on toast or waffles, says Debra Wein, a dietitian and president of Sensiblenutrition.com. Many are now made with no trans fats. Look for:
? Fewer than 10 grams of total fat per one-tablespoon serving, less than a third of which are from saturated fats, and no trans fats
? Margarines or spreads in tubs, which have more air whipped into them than the stick kind, reducing fat and calories
? Brands such as Benecol and Take Control that have plant sterols, which may lower heart-harming LDL cholesterol (But note: They're about twice the price of other spreads.)
When cooking, use vegetable oils. You could use stick margarines or spreads when baking, but butter does taste better.