FAT EXCHANGE LIST Unsaturated Fats Avocado 1/8 medium Margarine: stick or tub 1 tsp. Margarine, lower-fat 1 tbsp. Mayonnaise 1 tsp. Mayonnaise, reduced- calorie 1 tbsp. Nuts and seeds Almonds, dry roasted Cashews,dry roasted 6 whole 1 tbsp. Pecans 2 whole or 4 halves Peanuts 20 small or 10 large Walnuts 2 whole Other nuts 1 tbsp. Seeds, pine nuts, sunflower ( without shells), pumpkin, and sesame seeds 1 tbsp. Tahini paste 2 tsp. Oil ( corn, cottonseed, safflower, Soybean, sunflower, olive, peanut) 1 tsp. Olives 10 small or 8 large Salad dressing, mayonnaise- type 2 tsp. Salad dressing, mayonnaise-type, Reduce calorie 1 tbsp. Salad dressing, reduced- calorie 2 tbsp. Salad dressing (oil varieties) (Two tablespoons of low-calorie salad dressing is a free food) 1 tbsp. Saturated Fats Butter, stick 1tsp. Butter, whipped 1 tsp. Butter, reduced-fat 2 tsp. Bacon 1 slice Chitterlings 1 /2 oz (2 tbsp.) Coconut, shredded 2 tbsp. Coffee whitener, liquid 2 tbsp. Coffee whitener, powder 4 tsp. Cream (light, coffee, table) 2 tbsp. Cream, half and half 2tbsp. Cream, sour 2 tbsp.