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REDUCING FAT
By now you know that too much fat--especially saturated fat--is not good for you. Your body can easily store excess calories from fat as body fat. Plus, saturated fats from animal products, such as meats and dairy foods, can clog your arteries and contribute to heart disease.
But be careful. Although reducing dietary fat is important, eliminating all fat from your diet is not at all healthy. Fat is an essential nutrient that produces energy for daily activities and supplies the body with vitamins A, D and E, which are needed for healthy skin and optimal growth. The body cannot produce fat on its own; it must be provided through dietary intake. For these reasons you should enjoy some fats in your diet, especially monounsaturated fats like olive oil. The key is moderation--not elimination.
Fat Facts
Dietary fat is found in both animal and plant foods. There are three basic classifications of fat: (1) monounsaturated, (2) polyunsaturated and (3) saturated. Unsaturated fats--especially monounsaturated fats--are considered the "healthier" ones. Sources of unsaturated fats include nuts, seeds, vegetable oils and soft margarine products.
Research indicates that an excessive intake of saturated fats tends to raise blood cholesterol levels, thereby increasing risk for heart disease. Animal products--such as beef, butter, dairy products and lard--typically contain more saturated fat than do vegetable products. But some vegetable oils, such as coconut and palm oil (also known as tropical oils), contain large amounts of saturated fat.
There's also an unclassified newcomer in the fat realm--trans fatty acid. Trans fatty acids are the end products of a process called hydrogenation, in which vegetable oils are hardened. The implications that trans fatty acids may play a negative role on health is currently being reviewed, but many nutrition professionals are already advising a limited intake.
The Bottom Line
Health authorities recommend that Americans consume 30 percent or less of their total daily calories from fat, with 10 percent or less of those calories from saturated fat. Use the Nutrition Facts panel on food labels to help determine how much fat is in food. The following chart can help guide your fat intake. Determine how many calories are in your diet and use the chart to discover how many grams of fat are in 30 percent and 10 percent of your calorie intake. Remember, the recommended percentages refer to your total fat intake over time, not the fat in single foods or meals.
Calories per Day
1,200
1,600
2,000
2,200
2,500
Total Fat per Day (grams)
40 or less
53 or less
67 or less
73 or less
83 or less
Total Saturated Fat per Day (grams)
13 or less
18 or less
22 or less
24 or less
27 or less
By now you know that too much fat--especially saturated fat--is not good for you. Your body can easily store excess calories from fat as body fat. Plus, saturated fats from animal products, such as meats and dairy foods, can clog your arteries and contribute to heart disease.
But be careful. Although reducing dietary fat is important, eliminating all fat from your diet is not at all healthy. Fat is an essential nutrient that produces energy for daily activities and supplies the body with vitamins A, D and E, which are needed for healthy skin and optimal growth. The body cannot produce fat on its own; it must be provided through dietary intake. For these reasons you should enjoy some fats in your diet, especially monounsaturated fats like olive oil. The key is moderation--not elimination.
Fat Facts
Dietary fat is found in both animal and plant foods. There are three basic classifications of fat: (1) monounsaturated, (2) polyunsaturated and (3) saturated. Unsaturated fats--especially monounsaturated fats--are considered the "healthier" ones. Sources of unsaturated fats include nuts, seeds, vegetable oils and soft margarine products.
Research indicates that an excessive intake of saturated fats tends to raise blood cholesterol levels, thereby increasing risk for heart disease. Animal products--such as beef, butter, dairy products and lard--typically contain more saturated fat than do vegetable products. But some vegetable oils, such as coconut and palm oil (also known as tropical oils), contain large amounts of saturated fat.
There's also an unclassified newcomer in the fat realm--trans fatty acid. Trans fatty acids are the end products of a process called hydrogenation, in which vegetable oils are hardened. The implications that trans fatty acids may play a negative role on health is currently being reviewed, but many nutrition professionals are already advising a limited intake.
The Bottom Line
Health authorities recommend that Americans consume 30 percent or less of their total daily calories from fat, with 10 percent or less of those calories from saturated fat. Use the Nutrition Facts panel on food labels to help determine how much fat is in food. The following chart can help guide your fat intake. Determine how many calories are in your diet and use the chart to discover how many grams of fat are in 30 percent and 10 percent of your calorie intake. Remember, the recommended percentages refer to your total fat intake over time, not the fat in single foods or meals.
Calories per Day
1,200
1,600
2,000
2,200
2,500
Total Fat per Day (grams)
40 or less
53 or less
67 or less
73 or less
83 or less
Total Saturated Fat per Day (grams)
13 or less
18 or less
22 or less
24 or less
27 or less
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