Although small amounts of fat in the diet are necessary for the absorption of the fat soluble vitamins and for healthy skin and hair, the American diet is too high in fat. This high fat intake is associated with an increased risk for cardiovascular disease, cancer, and other degenerative disorders.
Fat comes in three main forms
- Saturated
- Unsaturated
- Cholesterol
Saturated fats are found in foods from animal sources such as meat, milk, cheese and eggs, and in vegetable fats such as palm and coconut oil. Saturated fats also are found in margarines and hydrogenated vegetable shortenings.
Unsaturated fats are found in peanut and olive oils, and in other vegetable oils, such as safflower, so, and corn oil. Unsaturated fats also are found in chicken and fish.
Cholesterol does not supply calories or add body weight. However, cholesterol is associated with an increased risk for developing cardiovascular disease and is found only in foods from animal sources such as eggs, whole milk, beef, pork, luncheon meats, butter, and sour cream.
No more than 30% and no less than 10% of calories should come from saturated or unsaturated fat to guarantee adequate fat intake without increasing the risk for disease. In addition to fatty meats, dairy foods, and oils, many pre-prepared convenience foods are high in fat, such as frozen entrees and frozen vegetables in sauce, luncheon meats, and bacon. Foods lower in fat include dried beans and peas, whoel grain breads and cereals, fresh fruits and vegetables, low fat dairy foods, and small amounts of lean meat, chicken, and fish.
How food is prepared can reduce or increase fat and calorie intake. Foods that are sautéed, fried, or served with sauces and gravies can contain as much as twice the calories from fat as foods baked, steamed, or broiled.
To further reduce the fat in the diet:
Limit portions of lean meats, chicken, and fish to 3 to 4 ounces, once or twice a day
Remove the skin before preparing chicken
Choose desserts that are low in fat, such as gelatin desserts, ice milk, angel food cake, or yogurt and fresh fruit
Choose salad dressings made with low fat yogurt, nonfat cottage cheese, vinegar, lemon juice, or other seasonings rather than oil
