Fats: How to Enjoy Your Food and Be Healthy, Too!

Did you know that are an important part of a healthful diet? Maybe this surprises you because we often hear advice to cut down on the amount of we eat. But when it comes to fats and good health, the keys are to eat enough— but not too much—and to choose the right types of fats. The information and tips here can help you do just that.

Fascinating Facts about Fats

■ We need fats in our diet. They provide energy and ■ Although we often refer to foods as essential fatty acids, help keep our skin healthy, play a containing a single type of fat, they role in many body functions and transport vitamins A, really contain a mix of different fats. D, E, K and carotenoids so they can be absorbed. For example, we call canola a They also play a key role in early brain development. “monounsaturated fat” because that’s the main ■ Some types of fats are linked to good health. component, but also contains smaller Polyunsaturated and monounsaturated fats help reduce amounts of polyunsaturated and saturated fats. blood cholesterol levels when they replace saturated ■ Fats give foods a pleasing taste, aroma and texture. fats and trans fats in the diet. Smart Eating Tips These tips can help you follow an enjoyable eating plan that’s higher in monounsaturated and polyunsaturated fats, and lower in saturated fat, trans fat and cholesterol.

When You Shop for and Prepare Food… ■ Most restaurants gladly honor ■ Choose lean cuts of meat, skinless poultry, fish*, dry special requests. Ask for gravy, beans and low-fat or fat-free milk, cheese and yogurt. sauces and salad dressings on the side so you can use just a little. If your food is prepared with fat, ask for ■ For cooking and baking, use olive, canola, corn, foods to be prepared with that mostly contain , sunflower or soybean oils to help promote polyunsaturated or monounsaturated fats. heart health. ■ Substitute a sweet potato, green salad or fruit salad for ■ Bake, broil, roast and grill foods instead of frying. French fries or chips, or ask for smaller portions of ■ If chosen, select fried foods such as fried chicken, these foods. French fries and snack chips made with oils that ■ Order items prepared with little or no fat. Look for these mostly contain polyunsaturated and/or descriptions on the menu: steamed, broiled, baked, monounsaturated fats. roasted, poached, cooked in wine or lemon juice, au jus ■ Balance out your food choices. If you eat a larger (in its own juice), lightly sautéed or lightly stir-fried. lunch, go for a lighter dinner of soup and salad. ■ Go easy on items that are prepared with more fat. Be When You Dine Out… alert for these descriptions on the menu: fried, crispy, ■ At fast food restaurants, pick salads and grilled creamed, in cream, cheese or sauce, au gratin, chicken and smaller size burgers and sandwiches. escalloped, parmesan, hollandaise, béarnaise, pot pie or Request sandwiches without mayonnaise or sauce. pastry crust. Turn over for more tips

Label Reading Tips Know the types and limits on fats. ■ At the grocery store, use The 2005 Dietary Guidelines for Americans the Nutrition Facts label to recommend that healthy adults keep total fat compare the amounts of saturated fat, trans fat and intake between 20% and 35% of calories.** cholesterol in various products. Use this information to make Most of the fats you eat should be polyunsaturated and the best choices for your monounsaturated. Here’s where they are found: eating plan. ■ Polyunsaturated fats: soybean, corn, and some ■ Some food labels describe safflower and sunflower oils, walnuts, flaxseed and products as “fat free,” “low fish, such as salmon, trout and herring. saturated fat,” “no fat” or ■ Monounsaturated fats: canola, olive, mid- or “light.” These are shortcuts high-oleic safflower and sunflower oils, and in to help you identify products avocados and nuts and peanut butter. low or lower in fat. Keep tabs on saturated fat, trans fat and cholesterol. ■ Fat-free doesn’t mean calorie-free. Some low-fat or fat-free foods contain just as many calories as the Eating too much of these fats may increase the risk for full-fat versions of the same foods. Carefully check heart disease by raising “bad” (LDL) cholesterol in the the serving size and number of calories per serving. blood, so watch how much you eat. In fact, choose products low in these fats while consuming a nutritionally ■ Look at the serving size, determine how many balanced diet. Here’s where they are found: servings you plan to eat and adjust the nutrient amounts on the Nutrition Facts label accordingly. ■ Saturated fats and cholesterol: foods from animals For example, if you eat two servings of a food, such as butter, , egg yolks, , , , double the numbers for nutrients shown. chicken fat, fat, whole milk and cheese products. Saturated fats are also found in foods ■ Use the %DV column to identify whether a serving from plants such as vegetable , coconut of a food is high or low in nutrients such as Total oil and . Fat, Saturated Fat and Cholesterol. 5% DV or less is ■ Trans fats: foods containing partially hydrogenated low and 20% DV or more is high. oils such as vegetable shortening, baked goods ■ Trans fat does not have a %DV, but intake should be (examples: cakes, cookies, pies, crackers, etc.), snack as low as possible. foods, stick and other foods.

Easy Substitutions to Reduce Saturated Fat If you usually choose this… Try this… Regular ground beef (25% fat) Extra lean ground beef (5% fat) Fried chicken (leg with skin) Roasted or grilled chicken (breast no skin) Fried fish Baked or grilled fish* Whole milk Low-fat (1%) or fat-free milk Regular cheddar cheese Low-fat or fat-free cheddar cheese Croissant Bagel Regular ice cream Low-fat or fat-free frozen yogurt Butter Soft tub with 0 grams trans fat

* A Special Note about Fish: Women who are pregnant or may become pregnant, nursing mothers and young children should avoid some types of fish and eat types lower in mercury. For more information, visit www.cfsan.fda.gov/~dms/admehg3.html or call 1-888-SAFEFOOD. ** Keep total fat intake between 30% – 35%of calories for children 2-3 years of age and between 25% – 35% of calories for children and adolescents 4-18 years of age, with most fats coming from sources of polyunsaturated and monosaturated fatty acids, such as fish, nuts and vegetable oils.

For more information, check out the following sources: Food and Drug Administration (www.cfsan.fda.gov) and IFIC Foundation (http://ific.org).

October 2006