With so many different sources of dietary fat some good, some bad, some questionable the choices can get confusing. But the bottom line is simple: don’t go no-fat, go good fat.
If you are concerned about your weight or heart health, rather than avoiding fat in your diet, try replacing trans fats and some saturated fats with good fats. This might mean replacing fried chicken with fresh fish, swapping some of the meat you eat with beans and legumes, or using olive oil rather than butter.
Try to eliminate trans fats from your diet. Check food labels for trans fats. Avoiding commercially-baked goods goes a long way. Also limit fast food.
Limit your intake of saturated fats by cutting back on red meat and
full-fat dairy foods.
Try replacing red meat with beans, nuts, poultry,
and fish whenever possible, and switching from whole milk and other full-fat
dairy foods to lower fat versions.
Eat omega-3 fats every day. Good sources include fish, walnuts, ground
flax seeds, flaxseed oil, canola oil, and soybean oil.
How much fat is too much?
How much fat is too much depends on your lifestyle, your weight, your age, and most importantly the state of your health. The USDA recommends that the average individual:
Keep total fat intake to 20-35% of calories
Limit saturated fats to less than 10% of your calories (200 calories for a 2000 calorie diet)
Limit trans fats to 1% of calories (2 grams per day for a 2000 calorie diet)
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