Photo: Robert S. Donovan/Flickr

Canyon Ranch nutritionist Jenny Flora told us that butter is better than margarine, and nutritionist Doug DiPasquale over at That's Fit.ca agrees. "Butter is better for you than any imitation butter spread and it always has been," he says.

Margarine and other fake spreads might be cheaper, but butter contains vitamin A, vitamin D, lecithin, vitamin E, selenium, iodine and short and medium chain fatty acids -- all essential for health. Margarine contains hydrogenated oils and trans fats -- and Flora says these are the ingredients we must pitch from our pantries.

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Butter contains saturated fat, which can raise bad (LDL) cholesterol and increase the risk of heart disease. Margarine, specifically the stuff that comes in a stick, contains trans fats, which increase LDL cholesterol and lower healthy (HDL) cholesterol. So what's better -- butter or margarine?

It's best to abandon both options in their pure forms. Choose a soft-tub of vegetable spread instead. Look for trans-fat-free labels, which usually indicate that the product is low in saturated fat too. And if you're looking to cut calories, opt for a tub advertised as reduced fat or light.

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There was a long-standing regulation in the Canadian province of Quebec prohibiting dairy manufacturers from adding yellow food coloring to margarine, meaning the butter-like spread came in it's natural form -- a so-called unappealing white substance. That is, until a few weeks ago. The regulation was recently lifted and Quebecois are now free to enjoy artificial coloring in their margarine, according to the National Post.

Is this a good thing? On one hand, their margarine looks like margarine does everywhere else in the world -- like butter. But I don't know how I feel about artificial colouring -- I think I'd prefer to see how my food really looks than have chemicals added to make it look good.

What do you think? Is artificial colouring in foods a yay or a nay?

When you're in a time crunch, a piece of whole-wheat toast and some fruit is a quick and healthy breakfast. But what are you putting on top of your toast? Healthcastle's dietitians review some popular toast toppers and give us the nutritional low-down:

• Nutella. While a hazelnut spread may seem like a healthy option, Nutella is packed with more sugar and palm oil than hazelnuts.
• Margarine. Be sure to pick a spread that has zero trans-fats. (Look for non-hydrogenated vegetable oil on the ingredient list.) For an even better option, choose a spread that has plant sterols added for cholesterol health.
• Cream cheese. You may think this yummy spread counts as a serving of dairy. While technically it does, it's actually pretty low in calcium. Calorie-wise cream cheese isn't too bad when you pick the lite versions.
• Peanut butter. This tasty treat is packed with protein and also provides some monounsaturated fats. Just choose a natural peanut butter that doesn't contain hydrogenated oil.
  
• Jam. It's fruit... so it must be healthy, right? Not when it's paired with sugar or artificial sweeteners. Choose 100% fruit varieties that are sweetened with natural juice. Or, better yet, make your own.

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Ok, I'll say it: I still use butter. It's light butter, and it's mixed with canola oil, but it's still butter. Ever since margarine betrayed me with it's high trans fats, I've just been unable to go back. Plus, butter just tastes better.

Margarine and butter have been duking it out for as long as they've shared a shelf at the supermarket. It can be confusing trying to decide which product to use, especially with all of the new generation margarines out there that claim to actual improve cardiovascular health. So what's the truth, which is actually better?

According to the NYT, margarine wins, as long as it's carefully selected, sold as a liquid or in a tub, and completely free of trans fats. Unfortunately, whether you choose butter or margarine, neither qualifies as a healthy fat. Better to use very sparingly, no matter which you choose, and an even better choice would be to make the jump to olive or canola oil. So there you have it. I'm going to hang on to my butter, though. I'll just push it way into the back of my fridge so that I use it only on those "splurging" occasions.

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Confused about how many trans fats your body needs? Let me help. Zero.

Trans fats -- abundant in cookies, candies, pastries, fried food, and margarine -- are not necessary in any way, shape, or form. There's no need to eat them at any level, especially because they seriously up the risk of heart disease.

Make it your project, starting today, to buy only foods with zero trans fats. Nutrition labels now make it easy to identify trans fat-free foods, and there are more of these products on the shelves than ever before. Head to the outside aisles of your grocery store for fresh fruits, veggies, fish, and whole grains -- OK and maybe small amounts of healthy oils like olive and canola. This way, you'll be sure to stay out of trans fat trouble.

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If you love the taste of butter, but don't love all of the fat and calories involved in the consumption of it, Smart Squeeze is for you. Since other butter substitutions like I Can't Believe It's Not Butter spray are full of fat....Smart Squeeze stands out as the only choice providing genuine butter flavor with zero fat and only five calories per tablespoon.

Did you know that I Can't Believe it's Not Butter spray has zero calories and fat ONLY IF YOU USE 1.25 sprays? If you use any larger portion though.....you're screwed. I'm not even sure how one could accomplish a .25 spray! One teaspoon bags 20 calories and 2 grams of fat. Deceptive in my book. You really have to read the fine print to figure that one out.

So! If you want to enjoy a guiltless buttery piece of corn on the cob or some toast....go for it. Just get it in the white bottle with the green cap. Smart Squeeze is truly a smart product.

One of the most frustrating things to me, as a fitness trainer is to see people who work so hard towards fitness get duped. The I Can't Believe it's Not Butter spray is one of those things. Now....I'm not suggesting the folks who make that product are liars. Cause they're not. I think the idea of their product is incredibly deceptive though, due to the fine print.

Did you know that the I Can't Believe it's Not Butter spray has zero calories and fat ONLY IF YOU USE 1.25 sprays. WHAT!? Who does that? If you use any larger portion though.....you're screwed. And how exactly do you accomplish a .25 spray?One teaspoon bags 20 calories and 2 grams of fat. Most people never read that fine print. In fact, most folks I know claim to pour it on their rice, pasta, and bread because they truly believe it's a completely fat-free product. Who knows how many thousands of fat calories these poor people have been unknowingly consuming for years? Do you think it's fair and reasonable for them to advertise ZERO CALORIES on the front of the bottle?

When I lecture on fitness I always address this topic, and I can't tell you how many jaws come crashing to the ground when I drop this information bomb. First looks I get are of shock. Second looks I get are of pure anger. They feel cheated and they have every right to. Of course, it would be nice if they read the ingredient lists which lists OIL as it's number two ingredient. But I still feel bad for the consumer, because they are lead to believe the product is completely fat-free and can be used at leisure. Fortunately though, I've found an amazing substitution which is legitimately fat-free, low in calories and delicious. I even bake with it!

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Portion and serving sizes seem to come up all the time, but it's still easy to be confused or lose track of just how much a "serving size" of any particular food item is. Given I don't usually hear "fat" discussed in terms of servings or portions (usually it's just a percentage of your total diet), when I came across this article I was curious: just how big is one serving of fat, anyway?

Well the answer is: one serving of fat = one teaspoon of fat. But the only kinds of fats that can really be measured this way are things like cooking oil, butter, margarine, etc., so it doesn't help us out a whole heck of a lot. I guess that's why fat is rarely talked about in terms of "serving size."

Still, now you know!

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Losing weight doesn't necessarily require major life changes. Although adopting great habits is certainly for the best, you can absolutely avoid hunger and eat the same amount of food you always have by simply eliminating two ingredients. Butter and oil. Yes, margarine falls in the butter category too. For example, in my book there isn't a thing wrong with any version of lean meat; it's what we do to it that makes it so hideously fattening.

Do you know that one ounce of unsalted butter packs 141 calories of which 140 come from fat? One tablespoon of Olive Oil packs 119 completely fat-laden calories. Grilled chicken breast 210 calories, 30 from fat. Fried chicken breast 410 calories, 150 from fat. Only difference is chicken #2 was cooked in OIL! Chicken #1 saves you 200 calories! Do that throughout the day and you'd lose several pounds per week!

So, here's how you make the change. Eat the same amount of meat you've always eaten, just don't fry or sauté it. Instead you can bake, broil, boil, grill, roast, toast, barbecue, microwave or Lean Mean Grilling' machine your food. Butter and oil are used to flavor your food and make sure it doesn't stick to the pan. A better option is to choose one of the bazillion healthier options such as: catsup, mustard, vinegar, barbecue, teriyaki, soy, jerk, or marinara sauce (all fat free). Teflon prevents sticking. Catsup shouldn't go in a car and oil shouldn't go in your body. Be choosy about the food you eat and you'll be on your way to smaller jeans and a healthier heart to boot.

Is this whole "trans fat" thing going too far? In reading this article it seems like maybe it has, to me anyway. The latest twist in this ongoing issue is that not only are artificial trans fats (the kind created by the partial hydrogenation process or when some oils are heated for deep fat frying) being eliminated, but many naturally occurring trans fats also -- like the ones found in butter.

Many bakeries are being forced to substitute things like palm oil and margarine in their recipes in place of butter, because their customers are demanding to see "trans fat free" on the label of their cookies, muffins, croissants, etc. It doesn't matter that butter contains such small amounts of trans fats, or that the majority of the trans fats Americans do eat are the artificial kind from other kinds of foods.

I think it's great that everybody is so energetic about this issue, because trans fats really are a health hazard, but this is a bit much.

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Are you a fan of butter or margarine on that roll, slice of bread or muffin? In some ways, margarine is better for you -- but in many other ways, butter is better. The truth is that both are bad in varying amounts -- but I will take butter over margarine any day (in moderation, that is).

Butter contains natural amounts of trans fats -- and come bakers and chefs are a little miffed due to the "over-hyping" that trans fats are getting right now. Would you rather have artificially-processed fats like palm oil or margarine in that recipe -- or natural butter (albeit with a small amount of trans fat)?

As usual, manufacturers need to be able and use buzzwords like "100% trans fat fee" to the public who generally reads headlines (not details), so even though some small trans fat amounts occur in some foods, some producers are having to get rid of them all, regardless.

What do you think?

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Trans fats are all over the news lately with food companies dropping them one by one, and even entire city and state governments banning them across the board. But most of the talk has been around commercial products in places like fast food joints and restaurants, so it might be time for a little refresher course on exactly what trans fats are so you can avoid them in places like the grocery store too.

Trans fats are made when liquid oil is chemically processed to become a solid a room temperature -- stick margarine is the most common example. Many stick margarines are full of trans fats, so avoid them in the grocery store if you can. Margarine was originally thought to be healthier than butter, but not only does it raise bad cholesterol but it also lowers good cholesterol (butter doesn't). Good news is that many margarines are available now with little to no trans fats, Benecol and Promise to name a couple examples. And I was surprised to read that the softer the margarine is the less trans fats it probably has. I would have guessed the other way (maybe thinking stiffer margarine was closer to butter in processing?). Just goes to show it never hurts to read about this stuff again!

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