Many of us can benefit from replacing some of the saturated fats in our diet with healthy fats. Saturated fats are mainly found in animal products such as red meat and whole milk dairy products. Poultry and fish also contain saturated fat, but less than red meat.
Simple ways to reduce saturated fat
Eat less red meat (beef, pork, or lamb) and more fish and chicken
Go for lean cuts of meat, and stick to white meat, which has less saturated fat.
Bake, broil, or grill instead of frying.
Remove the skin from chicken and trim as much fat off of meat as possible before cooking.
Avoid breaded meats and vegetables and deep-fried foods.
Choose low-fat milk and lower-fat cheeses like mozzarella whenever possible; enjoy full-fat dairy in moderation.
Use liquid vegetable oils such as olive oil or canola oil instead of lard, shortening, or butter.
Avoid cream and cheese sauces, or have them served on the side.
| Sources of Saturated Fats | Healthier Options |
| Butter | Olive oil |
| Cheese | Low-fat or reduced-fat cheese |
| Red meat | White meat chicken or turkey |
| Cream | Low-fat milk or fat-free creamer |
| Eggs | Egg whites, an egg substitute (e.g. Eggbeaters), or tofu |
| Ice cream | Frozen yogurt or reduced fat ice cream |
| Whole milk | Skim or 1% milk |
| Sour cream | Plain, non-fat yogurt |
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