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   Choosing Healthy Fats

• In General, 20-35% of your calories should come from fat. A “right Fat” diet is better than a low fat diet for most people. • For a typical intake of 2,000 calories, this translates to 44-78 grams of fat per day, with an emphasis on monounsaturated fat.


“Trans” fats/ Hydrogenated fat: Created when hydrogen is added to oils to turn them solid and increase shelf life. Widely found in commercially baked and fried foods. Tran-Fat is now listed on the nutrition label. Avoid if possible.

Saturated fats: Primarily from animal sources. Solid at room temperature. Consuming saturated fat can clog your arteries and increase your risk for heart disease, colon cancer or prostate cancer. Limit consumption of saturated fats to 10 grams a day.

Polyunsaturated Fats: These are liquid oils. OK in small amounts, too much can upset the balance of essential fatty acids that are needed for good health

• Some fats are good for you, and it’s important to include these good fats in you diet. • To reduce your riak of heart disease, choose foods high in mono-unsaturated and omega-3 fatty acids.

Stick margarine Crisco, solid shortening Bakery Items such as donuts, cookies, whoopee pies, pies and other pastry Packaged foods including crackers, chips, chex mix and microwavable popcorn Fried foods such as French fries, fried fish or chicken Non-Dairy Creamer

Whole and 2% Milk Regular Yogurt Regular Cottage Cheese Cheese, all full fat types Cream: heavy, whipped, ½ & ½, sour cream and cream cheese Ice Cream Butter Food made with Butter: cakes, cookies, scones, Croissants & Sauces Poultry skin Fatty Cuts of Meat: corned beef, ham, steak, roast beef, prime rib, hamburger(80-85%), pork chops, spare ribs, bacon, lamb, duck, chicken wings, sausage, kielbasa, hot dogs, salami, pastrami, pepperoni, bologna, olive loaf, spam, liverwurst, coconut oil, palm kernel oil and coconut milk.

Soybean, sunflower, safflower and corn oil.

Source: Wellness Concepts, Inc.

           LIMIT OR AVOID

Monounsaturated fats: When used in place of saturated and polyunsaturated fat in the diet, monounsaturated fats may help lower LDL (“bad”) Cholesterol

Olive oil, olives, olive-oil based salad dressing, canola oil, peanuts, natural peanut butter, almond butter, avocados, cashew and most other nuts

Omega-3 fatty acids: A special type of polyunsaturated fat, essential in the diet for good heath. May help lower blood pressure and serum triglycerides, prevent heart disease and ease joint pain in rheumatoid arthritis. Recommended daily intake is 1 gram/day for women, 1.6 grams/day for men.

Fatty Fish such as salmon, mackerel, herring, tuna, sardines, swordfish and rainbow trout Plant sources include flaxseed oil, flaw seeds, walnuts, pecan, canola oil, wheat germ, tofu, soy beans, soy milk.

Best Choices

Salad dressing, sautéing, or on bread

We recommend using olive oil or dressings/spreads made with olive oil whenever possible, both for its delicious flavor and high content of monounsaturated fatty acids. If you don’t care for olive oil, use

canola oil instead. Which type of olive oil is the best? Extra-virgin olive oil has the strongest flavor and it is the most expensive. It comes from the first pressing of the olives during the oil extraction process. “Light” Olive oil has lighter flavor, but is not lower in calories; it is an equally good source of monounsaturated fat and the cost is more reasonable.


We suggest finding versions of your family favorites that use oil instead of butter or solid shortening. Canola oil is the best choice for baking. If you must use “stick” margarine, choose on with liquid vegetable oil listed as the first ingredient, such as promise. Tub margarine is not recommended for baking.

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