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Fats are important for a healthy diet and it is important to choose them wisely while allowing yourself small indulgences.
Healthier fats include unsaturated fats from vegetable sources such as olive oil, nuts and seeds. Although these fats are healthier, it is important to practice portion control as fats are higher in calories than protein and carbohydrates (1 gram of fat has 9 calories while 1 gram of protein or of carbohydrates has 4 calories).
The government recommends limiting saturated and trans fats. Many solid fats are high in saturated fats, such as butter, fat from meats (like beef, chicken and pork), shortening (from non-vegetable sources), coconut oil, and palm oil. Trans fats occur naturally in these same fats, and are also in partially hydrogenated margarines and many fried foods. Read food labels for margarine and baked foods to see if they are low or free from trans fats.
If you are trying to lower fat in your diet, look for foods labeled 'Fat Free' or 'Low in Fat'. Fat Free foods have less than half a gram of fat per serving and Low Fat foods have less than 3 grams of fat per serving.
To learn more about fat in your diet, click here.
To learn more about reading food labels, click here.
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