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Nutrition for Health and Fitness: Fat in Your Diet1
Linda B. Bobroff2We hear a lot about fat, cholesterol, and heart disease these days. Sometimes it's hard to know what to believe. Most health authorities agree that Americans should eat diets low in fat, saturated fat, and cholesterol. Eating this way can decrease the risk of heart disease for many people.
This fact sheet will help you understand why it's a good idea to choose a diet that is low in fat, saturated fat, and cholesterol. It will also give you tips to help you meet these dietary guidelines. You will learn how to make simple changes in your eating habits to help reduce your health risks.
Getting the Facts
What is Fat?
Fat is a source of food energy, or calories. It helps the body absorb some vitamins. Fats are also part of the good taste of many foods.Fats are made up of mixtures of fatty acids. These can be saturated, monounsaturated, or polyunsaturated fatty acids, depending on their chemical structure. Each gram of fat in a food supplies about 9 calories per gram, compared with about 4 calories per gram of protein or carbohydrates. This is why high-fat foods are also high in calories.
What is Cholesterol?
Cholesterol is a fat-like substance that is part of all human and animal cells. Cholesterol is needed to form hormones, cell membranes, and other body substances.Your body is able to make cholesterol, so it is not needed in your diet. Some cholesterol in our diet is okay, but many adult Americans take in more than is recommended. This can cause health problems for some people.
FACT: Young children do need to have cholesterol in their diets, especially before the age of two.
Blood Cholesterol and Heart Disease
High blood cholesterol is a risk factor for heart disease. This means that your chance of having heart disease is greater if your blood cholesterol is high. Many Americans have high blood cholesterol. This is one reason why heart disease affects so many men and women in this country.How do you know if your blood cholesterol is too high? Your total blood cholesterol level can be determined by a simple blood test. Most health authorities agree that it's best to have a total blood cholesterol below 200 milligrams per deciliter (mg/dl).
What About HDL and LDL?
You may have heard about "good"and "bad" cholesterol in the news. Cholesterol is carried in your blood in packages called lipoproteins. Lipoproteins are packages of fat, cholesterol, and protein. There are two basic types of lipoproteins - high-density lipoproteins (HDL) and low-density lipoproteins (LDL).LDLs contain lots of fat and cholesterol. LDLs are called "bad" cholesterol because they can deposit cholesterol in the arteries. This increases the risk of heart disease. Eating a diet low in fat, saturated fat, and cholesterol can lower LDL levels in some people.
HDLs contain more protein and less fat and cholesterol. HDLs are sometimes called "good" cholesterol because they can remove cholesterol from the arteries. Exercise helps to raise HDL levels.
Dietary Fat and Blood Cholesterol
The way diet affects blood cholesterol varies among people. But, we know that people who eat low-fat diets tend to have lower blood cholesterol levels. The best advice is to eat a diet that is low in fat, especially saturated fat.For some people, eating foods high in cholesterol can raise their blood cholesterol level. Some health authorities suggest that everyone over the age of two limit cholesterol intake to less than 300 milligrams a day.
Saturated fatty acids tend to raise blood cholesterol levels. The animal fats in whole milk dairy products, beef fat, and lard are high in saturated fatty acids. These foods also contain cholesterol. Some plant oils, like coconut, palm, and palm kernel oils also are high in saturated fatty acids, but they contain no cholesterol. Choose less often foods that are high in saturated fatty acids.
FACT: Some foods high in saturated fatty acids may contain little or no cholesterol!Fats that contain mostly monounsaturated or polyunsaturated fatty acids may lower blood cholesterol. Olive, canola, and peanut oils are high in monounsaturated fatty acids. Safflower, corn, and soybean oils are high in polyunsaturated fatty acids.
High in Monounsaturated Fatty Acids:
High in Polyunsaturated Fatty Acids:
- Olive oil
- Canola oil
- Peanut oil
- Peanut butter
Even though these oils tend to lower blood cholesterol, you should limit the amount that you eat. All oils are high in calories, providing 9 calories per gram of oil.
- Safflower oil
- Soybean oil
- Corn oil
FACT: One teaspoon of any oil contains 5 grams of fat, and provides about 45 calories.
How Much Fat Do We Need?
Americans eat about 34 percent of their calories as fat. It is recommended that we cut down to 30 percent or less. This means that if we eat 1,600 calories per day, we should eat 53 grams of fat or less per day. (See Recommended Fat Intake Chart. )
Recommended Fat Intake Chart
Daily Calories
Recommended Fat Intake (grams)
1,600
53 or less
2,200
73 or less
2,800
93 or less
FACT: Children under the age of 2 years should not be on a low-fat diet. Young children need adequate fat and calories to grow and develop.
What's on a Label?
Nutrition and ingredient information on food labels can help you choose foods with less fat, saturated fat, and cholesterol. Using food labels makes it easy to compare the fat, saturated fat, and cholesterol contents of foods. Food labels can help you plan healthy meals and a healthy diet.Nutrition Labeling
Nutrition information is given in a table called Nutrition Facts. (See Figure 1 .) Total fat and saturated fat are listed in grams and as a percent of the Daily Value. The Daily Value is based on a 2,000 calorie diet. It is also based on getting 30 percent of your total calories from fat and 10 percent of calories from saturated fat.
The nutrition label lists number of calories from fat at the top, next to total calories. Calories from fat gives you an idea about how high in fat a food is. Remember that the "30 percent calories from fat" goal applies to your diet over time, not to a single food or meal. Foods high in fat can be a part of a low-fat diet. You just want to eat small amounts of high-fat foods, and eat them less often.
The nutrition label lets you compare the amount of fat in different brands of the same food. This is because the serving size of a food must be the same on all food labels. Serving sizes reflect amounts that people usually eat. Remember: If you usually eat a larger serving, then you get more fat than is shown on the label.
The cholesterol content of foods also must be on the label. Cholesterol is listed in milligrams and as a percent of the Daily Value. The Daily Value for cholesterol is 300 milligrams. Try to eat less than 300 milligrams of cholesterol, on the average, each day.
FACT: Cholesterol is found only in foods that come from animals.
Ingredient Labeling
The labels of most packaged foods include a list of ingredients. Ingredients are listed in order by weight. The item present in the greatest amount is listed first. Foods that have a fat or oil listed first will be high in fat and calories. Choose these kinds of foods less often.
Ingredients high in saturated fat:
(limit these)
Ingredients high in unsaturated fat:
(better choices)
Beef fat
Canola oil
Butter
Corn oil
Cream
Cottonseed oil
Lard
Olive oil
Cocoa butter
Peanut oil
Coconut oil
Safflower oil
Palm oil
Soybean oil
Palm kernel oil
Sesame oil
Sunflower oil
To avoid too much fat, use products listing any fat or oil first less often. To limit saturated fat in your diet, go easy on products with ingredients high in saturated fatty acids.
What About Food Label Claims?
Some food packages have claims about the food, like "low-fat" or "high fiber." Each claim has a definite meaning. Foods must meet the government definitions for the claim to be used. Claims related to fat and cholesterol in a food are listed in the table.
Fat and cholesterol label claims
If the label says:
It means that a serving has:
Fat-free
Less than 1/2 gram fat Saturated Fat-free Less than 1/2 gram saturated fat Cholesterol Free
Less than 2 milligrams
Low-fat
3 grams or less fat
Low Saturated Fat
1 gram or less saturated fat and no more than 15 percent of calories from saturated fat
Low Cholesterol
20 milligrams or less cholesterol and 2 grams or less saturated fat
Reduced Fat, Less Fat
At least 25 percent less fat than the regular food
Reduced Saturated Fat, Less Saturated Fat
At least 25 percent less saturated fat than the regular food
Reduced Cholesterol, Less Cholesterol
At least 25 percent less cholesterol and 2 grams or less saturated fat
Cutting Down on Fats
Enjoy Low-Fat Foods
- Drink low-fat (1 percent) or fat free milk.
- Eat fresh fruits and vegetables for snacks.
- Choose low-fat cookies and crackers.
- Have a piece of fruit or some fresh fruit salad for dessert.
- Try a small amount of oil-type dressing or fat-free dressings on salads.
Use Low-Fat Ingredients
- Use 1 percent or fat free milk instead of whole milk.
- Cut down on the oil or fat in recipes. Start by cutting out about about 1/4 of the oil or fat; then cut the oil or fat in half. Some recipes, like stir fried foods, need very little oil. Other recipes, like most cake recipes, cannot be changed without losing quality.
- Use reduced-fat mayonnaise instead of regular mayonnaise. Reduce the amount of mayonnaise used in casseroles.
- Use lean cuts of beef when using beef in a recipe. The leanest cuts are eye of round, top round, round tip, bottom round, and top sirloin. Trim off all visible fat.
- In casseroles, decrease the amount of meat and increase the amount of vegetables you use.
- Use ground round or ground turkey (or a mixture of these) instead of ground chuck.
- Remove skin from poultry before eating. Poultry can be cooked with the skin on, but if you season the skin you'll lose much of the taste when the skin is removed. You can remove the skin before cooking and season the meat instead.
- Use water-packed tuna instead of tuna packed in oil.
- Season foods with herbs and spices. Stay away from heavy sauces, animal fats, and margarine.
- Substitute low-fat or fat free plain yogurt or mock sour cream (recipe included) for sour cream or mayonnaise.
- Use evaporated fat free milk instead of cream or half-and-half.
Use Low-Fat Cooking Methods
- Steam, boil, or bake vegetables more often. Avoid deep frying.
- When stir-frying, use non-stick wok with vegetable oil spray.
- Roast, bake, broil, or grill meat instead of frying so that fat can drip off and the food doesn't sit in the fat.
- Chill meat or poultry broth and gravies until fat is solid. Then spoon off the fat before using.
Using Your Favorite Recipes
What about grandma's famous meat loaf or mom's fabulous pecan pie? Do you have to give up your family's favorite foods because they are high in fat? No, you can enjoy all the foods your family likes. Just keep these tips in mind:
Use the tips given in CUTTING DOWN ON FATS to adapt your favorite recipes.
- Eat these foods less often.
- Have small portions.
- Eat slowly and enjoy every bite.
- When possible, change one or more ingredients to cut down on fat while keeping the great taste.
Low-Fat Recipes
The following recipes are reprinted with permission from The Good Book of Nutrition, Copyright 1987, American Cancer Society, Florida Division, Inc.Lemon-Broccoli Salad
Almost any vegetable could be prepared in this manner - cauliflower, string beans, carrots, or mushrooms. Make up a colorful combination for an attractive appetizer, picnic fare or accompaniment to a main course.
2 pounds fresh broccoliSeparate broccoli into florets, peel stems and slice crosswise. In a covered saucepan over medium heat steam broccoli in a small amount of water for 5 minutes or until tender-crisp. Drain, reserving liquid for soup. Immediately plunge broccoli into a bowl of ice water to stop cooking process. Drain.
3 tablespoons vegetable or chicken broth
3 tablespoons fresh lemon juice
1-1/2 tablespoons olive oil
1/4 teaspoon salt (optional)
1/4 teaspoon pepperIn a blender container combine broth, lemon juice, olive oil, salt and pepper. Process until mixed. Put broccoli into a salad bowl. Add dressing; toss to coat. Marinate in refrigerator for several hours. Makes 6 servings.
Approx per serving: 74 calories; 4 grams fat; high fiber.
Mock Sour Cream
This luscious, low-calorie sour cream is just the right topping for baked potatoes.
1 cup low-fat cottage cheeseIn a blender container combine cottage cheese and buttermilk. Process until smooth. Stir in lemon juice to taste. Makes 1 cup.
1/4 cup fat free milk or buttermilk
1/2 teaspoon (or more) fresh lemon juiceApprox. per serving: 10 calories; fat-free.
Lean Quesadillas
Quesadillas look like small Mexican pizzas. They make a nutritious meal in a hurry.
6 corn tortillasIn an ungreased hot skillet, toast tortillas on both sides. Top with cheese. Heat until cheese melts.
3 ounces part-skim mozzarella cheese, shredded
Lettuce, shredded
Tomato slices or chunks
1 cup mock sour cream
Prepared salsaPlace tortillas on serving plate. Layer lettuce, tomato slices and mock sour cream. Serve with salsa. Makes 6 servings.
Approx. per serving: 140 calories; 4 grams fat.
Orange Chicken
For a wonderful supper, serve this slightly sweet chicken with rice or pasta and a garden salad.
1 chicken, skinned and cut upPreheat oven to 350 degrees. Sprinkle chicken with salt and pepper. Coat with flour.
Salt and pepper to taste
All-purpose flour
2 tablespoons corn oil or safflower oil
1 large onion, sliced
1 can (6 ounces) frozen orange juice concentrateIn a large skillet heat oil over medium heat. Add chicken. Cook over medium-high heat until brown. Put chicken into a 9 x 13 inch baking dish.
In the skillet, sauté onion in the pan drippings until tender. Spoon onion over chicken. Spread orange juice concentrate over chicken. Bake for one hour. Serve with rice. Makes 4 servings.
Approx. per serving: 340 calories, 13 grams of fat.
Tex-Mex Stir-Fry
For a slight change of pace, try this wonderful mixture of flavors. Chicken and brown rice can be added to this recipe if desired.
2 tablespoons corn or safflower oilIn a large skillet, heat oil over medium-high heat. Add onion, green pepper, and garlic. Saute for five minutes or until onion is tender. Add tomatoes, water, chili powder, and cumin. Bring to a boil; reduce heat to low. Cover and simmer for five minutes. Add zucchini and salt. Simmer for five to eight minutes, or until zucchini is tender-crisp. Stir in corn and simmer for 1 more minute.
3/4 cup onion, chopped
3/4 cup green bell pepper, chopped
1 clove minced garlic
1-1/2 cups tomatoes, cored and cubed
3/4 cup water
1 tablespoon chili powder
1/2 teaspoon ground cumin
3 cups zucchini, diced
3/4 teaspoon salt (optional)
1 cup corn, fresh or frozenApprox. per serving: 150 calories, 5 grams of fat.
Test Yourself
See the quiz to determine How You Score on Fat.
How Do You Score on Fat?
Do the foods you eat provide more fat than is good for you? Answer the questions below, then see how your diet stacks up. (Check only one box for each question.)
Seldom or Never
1 or 2 Times a Week
3 to 5 Times a Week
Almost Daily
How often do you eat:
1.Deep-fat-fried or breaded foods?
2.Fatty meats such as bacon, sausage, luncheon meats, or fatty steaks and roasts?
3.Whole milk, regular hard cheeses, or ice cream?
4.High-fat desserts such as pies, pastries, or cakes? 5.Rich sauces or gravies?
6.Bread with lots of fat such as croissants or rich muffins?
7.Whipped cream, table cream, sour cream, or cream cheese?
8.Butter or margarine on vegetables, dinner rolls, or toast?
Take a look at your answers. If you have more than one or two responses in the last two columns, you may have a high fat intake. You can cut back on the amount you eat as well as the number of times you eat fatty foods. Use the tips in this fact sheet to help you lower your fat intake.
Footnotes
1. This document is FCS8128, one of a series of the Department of Family, Youth and Community Sciences, Florida Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida. Publication date: August 2002. First published: April 1990. Revised: August 2002. Please visit the EDIS Web site at http://edis.ifas.ufl.edu2. Written by Linda B. Bobroff, Ph.D., RD, LD/N, Associate Professor, Foods and Nutrition, and reviewed by Isabel Valentin-Oquendo, M.S., RD, LD/N, Assistant-In and Curriculum Coordinator, Family Nutrition Program, Department of Family, Youth and Community Sciences, Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida, Gainesville FL 32611.
The Institute of Food and Agricultural Sciences (IFAS) is an Equal Opportunity Institution authorized to provide research, educational information and other services only to individuals and institutions that function with non-discrimination with respect to race, creed, color, religion, age, disability, sex, sexual orientation, marital status, national origin, political opinions or affiliations. For more information on obtaining other extension publications, contact your county Cooperative Extension service.
U.S. Department of Agriculture, Cooperative Extension Service, University of Florida, IFAS, Florida A. & M. University Cooperative Extension Program, and Boards of County Commissioners Cooperating. Larry Arrington, Dean.
Copyright Information
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