Quick -- which type of oil should you use for cooking? Olive, canola or soybean? Or perhaps corn, safflower or sunflower? What about peanut oil? Instead of throwing up your hands in disgust and reaching for the butter, follow these savvy ideas for choosing cooking oils to maximize both health and taste:

• Remember that all oils have about 120 calories per tablespoon (you could eat two apples for that number of calories, and a tablespoon is about the size of your thumb).
• The first rule of cooking oils is to use as little as possible. Oil is fat, and fat contributes to obesity.
• Use a nonstick pan and add oil with a mister to minimize the oil while keeping the flavor.
• If you must use more than a mist, use a measuring spoon. Don't pour oils and guesstimate the amount you're using. Measure out no more than one teaspoon of oil per person you're serving, and remember that less is definitely better.
• Oils high in monounsaturated fats -- olive and canola -- may actually benefit your heart and arteries. If you have heart disease or are at high risk for heart disease, choose these oils first.
• If you're looking for a burst of flavor, choose a stronger oil such as sesame, walnut or chile-flavored. Use these flavored oils in salad dressings instead of cooking since they do not tolerate heat well.

• Corn, safflower and sunflower oils are high in polyunsaturated fats. These oils are neutral in terms of health and taste, but still use a light hand and don't overdo it.
• Boost your omega-3 fatty acid intake by choosing soy, canola or walnut oil. Omega-3 fatty acids are the ones found in coldwater fish and are important for a healthy cardiovascular system.
• If you're looking for a cooking oil to fry foods, choose one with a high smoke point to avoid setting off your kitchen fire alarm. Corn, safflower, canola and soy oils are excellent choices. Remember that fried foods absorb quite a bit of the oil they are cooked in and therefore are much higher in calories.
• Peanut oil or walnut oil gives a mild, nutty flavor to salad dressings when paired with balsamic or other flavored vinegar.