Fat in Your Diet

What is dietary fat?

All fat is not bad. Dietary fat is actually necessary for good health. Fat supports organ structure and helps you absorb fat-soluble nutrients (vitamins A, D, E, and K). It is also an essential part of every cell in the body. In addition, fat makes food taste good. Fats and oils carry both flavor and aroma. For example, it is deep-frying in oil, not the potato, that makes French fries so tasty. Dietary fat comes mainly from fats, oils, meat, poultry, fish, dairy products, and processed foods.

The problem with dietary fat is that it is very high in calories. Every gram of fat you eat contains 9 calories. A gram of carbohydrate or protein is only 4 calories.

How much fat do I need in my diet?

No more than 30% of your daily calories should come from fat. Today, the average American gets 33% of daily calories from fat. Major sources of fat are meats, whole milk, pastries, cheese, margarine, and mayonnaise. It is important to look at the source of fat, as well as how much you eat.

• Saturated fat is high in cholesterol and includes animal fats, coconut oil, palm oil, and any foods containing these. Less than 10% of your total daily calories should come from saturated fats.
• Polyunsaturated fat is found in vegetable oils, nuts, and high-fat fish. No more than 10% of your total calories should come from these sources.
• Monounsaturated fat is the "healthiest" of the 3 fats. It contains the same amount of calories and fat as the other fats, but it helps to increase HDL (good) cholesterol. Limit monounsaturated fat, such as olive and canola oils, to no more than 15% of your total calories.

Eating a low-fat diet can help you lower high blood cholesterol. Too much cholesterol increases your chances of atherosclerosis (clogged arteries), which can lead to heart attack or stroke. A low-fat diet and regular exercise will help decrease your risk and can also help you shed excess pounds if you are overweight.

How can I recognize dietary fat?

You probably recognize a stick of butter or a bottle of cooking oil as fat. However, there are many foods in which the fat is hidden. For example, even if you cut all the fat off a piece of meat, the remaining meat still contains a lot of fat.

Cookies, cakes, desserts, and ice cream are well-known for their high sugar content. However, they are loaded with fat, too. Salad dressings are often almost pure oil. Sandwich fillings (cheese, cold cuts, and peanut butter) are all high in fat. Even avocados, olives, and nuts have oil in them.

Cooking can add a lot of fat. Fast foods like hamburgers, fries, onion rings, hot dogs, tacos, burritos, fish and chips, and pizzas are tasty, convenient, and inexpensive. However, they can be high in fat. Fat can be added easily at home, too. For example, cooking in butter or adding sour cream adds fat.

How can I cut down on my fat consumption?

Eat less of the foods that contain fat (meat, poultry, high-fat fish, cooking oils, margarine, and dairy products) and eat more fruits, vegetables, and whole grains. Start thinking about eating less fat when you shop for groceries. Try to follow these suggestions:

• Read food labels.
• Choose low-fat sour cream, reduced fat cream cheese, and 1% milk.
• Replace butter and margarine with canola or olive oil, the "healthy" fats. However, continue to watch your portion size as these are still high in fat and calories.
• Use low-fat or fat-free salad dressings. Try a flavored vinegar on your salad for none of the fat and all of the flavor.
• Try to have cookies and desserts only as a special treat, not every day.
• Steam vegetables, or cook them with herbs in the microwave, instead of with butter in a skillet.
• Eat fast food in moderation, and if you do, choose grilled chicken or a salad without dressing.
• Choose fruits, yogurt, or a serving of nuts for a healthy snack.

Fat is not bad, but it can be unhealthy if you eat too much. Become aware of the amount and kinds of fat in your diet. Reducing your dietary fat can be your first step to a healthier diet and a healthier you.